Yoga for Stronger Bones Workshop

Saturday March 14th 1-3pm / Wake Up Yoga Rittenhouse / 2030 Sansom Street / 215.235.1228

Prevent or Reverse Osteopenia + Osteoporosis with Yoga!

54 million Americans, half of all adults age 50 and older, are at risk of breaking a bone and should be concerned about bone health. The usual prescription for osteoporosis is “weight-bearing and impact exercises.” However most people over 55 also have osteoarthritis, and impact exercise is exactly what the doctor did not order. So, how to prevent and treat the ever-threatening loss of bone without damaging joints? In order to stimulate bones to grow stronger, force must be applied – in the form of compression or tensile stress. Yoga is a safe and impact-free way of applying that force! In fact yoga also exerts a positive influence on arthritic joints.

Did you know that the right yoga, done the right way, has been proven to strengthen bones? More than 80% of steady practitioners of the Fishman method of yoga increase their bone mineral density scores – they actually gain bone!

During this workshop, we’ll:

  • Learn more about the science behind bone synthesis
  • Discuss bone quality and measuring bone mineral density (how to read your DEXA scan results)
  • Learn about lifestyle changes you can actively make to support better bone health
  • Practice the Fishman Method of yoga, designed to specifically strengthen the parts of the body most vulnerable to fracture: the lumbar and thoracic vertebrae, the hip, and the thigh.

Dr. Fishman’s carefully selected and trialed poses offer variations for differing levels of ability. When performed consistently, for at least 30 seconds, and with the proper alignment of joints, they’ll put compressive and/or tensile strength on the bones, so that new bone is stimulated to grow. And they are also safe for those with arthritis.

Triangle Pose – levels 1, 2, and 3

Beginners welcome. We will guide students through versions of each pose according to their abilities and what is safe. All props including mats provided, but bring your own if you prefer.

    No one is too old to do yoga, and the earlier you start, the better it is for your bones.

    Dr. FISHMAN

    No one can entirely halt the aging process, but we can control lifestyle, which can affect bone density and increase or decrease your risk of fracture in as little as two years. Yoga also improves your balance, posture, strength, range of motion and coordination, and lowers your anxiety—all factors that further reduce your risk of fracture.

    About the Instructor: Ann MacMullan Jeans, E-RYT 200, is a certified yoga teacher and registered to teach Yoga for Osteoporosis through Dr. Loren Fishman, MD. She is qualified to guide students through the poses for the dose response study as per Dr. Fishman. She will be Certified once she has taught yoga for 5 years, in August 2020.

    Read more: Yoga for Stronger Bones

    To sign up, visit Wake Up Yoga’s page here: Yoga for Stronger Bones Workshop or call Wake Up Yoga at: 215.235.1228. NOTE: When you click through to the link, if at first you don’t see the information, make sure the tabs at the top are on the right settings. The location has to be set either to All Locations, or Rittenhouse; and it must be set to the Enrollments tab (not Classes.) Scroll to the one with my pic, or select the exact date. Let me know if you have any questions!

    Tuition: $35; save 10% if enrolled by 2/20. Space is limited to 12 participants. 

    Yoga for Healthy Aging

    Swarthmore Public Library – February 5th 2-3pm – FREE – Join us for a combined lecture and movement session, safe for all bodies. 

    Age is not a disease. It’s a state to which we aspire. Yet slow-moving age-related changes such as loss of muscle mass, kyphotic posture, and lack of flexibility can leave us feeling frail, off balance, and unable to live as independently.

    photo by Ben Zuckerman

    Often the very thing that many of these age-related changes react positively to is activity – and the RIGHT activity. And when we make lifestyle changes to counteract the effects of aging, it helps us find a sense of control over what may seem like an overwhelming decline. Yoga is one such activity, found to counteract many age-related changes that reduce your health span.

    Whether you’re looking to strengthen bones + muscles or improve flexibility and balance, there is a safe yoga practice for every level of fitness and mobility. While we may not have control over certain aspects of the aging process, we do have control over our lifestyle and activity levels. Beyond the physical postures, the mind/body connection created during yoga helps foster awareness and acceptance towards our aging bodies so we can practice safely and with compassion towards ourselves. 

    Ann and her grandmother, Ellie

    About the instructor: Ann Grace MacMullan, E-RYT 200, has been teaching yoga to older bodies for almost 5 years. Her oldest student was her grandmother – at age 98, she was one of the most active participants of her chair yoga class! She now teaches a range of ages and mobility levels in her Gentle Yoga, Chair Yoga, and Balance classes in the Wallingford-Swarthmore community.

    Balance Workshop

    Join us for a fun workshop all about balance!

    • Thursday March 5th, 10-11:15am / Wallingford Presbyterian Church / $25

    There’s a real “use it or lose it” component to maintaining your balance. Whether you’re looking to prevent balance issues or to reverse them, you need to challenge your balance on a regular basis. In our class we’ll be learning safe, effective exercises that can improve your balance, flexibility, and strength. With practice, almost anyone can achieve better balance.

    In this workshop, we’ll:

    • Evaluate our balance using a timed exercise.
    • Get mindful: create a mind-body connection by focusing on the breath to improve awareness.
    • Get in touch with our feet, the foundations of balance.
    • Learn new postural habits: good alignment means stability.
    • Stretch and strengthen muscles used for balance.
    • Learn new visual habits: lift the gaze to encourage use of peripheral vision.
    • Practice increasingly difficult balance challenges in a supportive, non-judgmental environment – such as: standing yoga balance poses, walking a balance beam, ball-handling, and other exercises that challenge our balance.
    • Explore the “edge” of our balance ability.
    • Celebrate our victories no matter how small by supporting and encouraging each other!

    Participants of all ages and mobility levels welcome. Chairs will be provided, and if you have a yoga mat, please bring one. (Or borrow one from Team Sun Wellness, supplies limited) We will be placing chairs on the mats to create a non-slip surface. Class size limit 20. Pre-purchase your spot by clicking below – credit card and PayPal accepted. Or bring a check or cash to class, but email to hold your spot: info@teamsunwellness.com

    About the Instructor: Ann MacMullan Jeans is a certified yoga instructor (E-RYT 200) and teaches yoga, meditation, and balance classes in the Philadelphia area with her company Team Sun Wellness.

    Yoga for Stronger Bones Series

    4 Tuesdays Feb 18th – March 10th 9-10am / Wallingford Presbyterian Church / $55

    Prevent or Reverse Osteopenia + Osteoporosis with Yoga!

    Did you know that the right yoga, done the right way, has been proven to strengthen bones? More than 80% of steady practitioners of the Fishman method of yoga increase their bone mineral density scores – they actually gain bone!

    54 million Americans, half of all adults age 50 and older, are at risk of breaking a bone and should be concerned about bone health. The usual prescription for osteoporosis is “weight-bearing and impact exercises.” However most people over 55 also have osteoarthritis, and impact exercise is exactly what the doctor did not order. So, how to prevent and treat the ever-threatening loss of bone without damaging joints? In order to stimulate bones to grow stronger, force must be applied – in the form of compression or tensile stress. Yoga is a safe and impact-free way of applying that force! In fact yoga also exerts a positive influence on arthritic joints.

    During this 4-week series, we’ll:

    • Learn more about the science behind bone synthesis
    • Discuss measuring bone mineral density
    • Learn about lifestyle changes you can make to support bone health
    • Practice the Fishman Method of yoga, designed to specifically strengthen the parts of the body most vulnerable to fracture: the lumbar and thoracic vertebrae, the hip, and the thigh.
    Yoga for Stronger Bones

    Dr. Fishman’s carefully selected and trialed poses offer variations for differing levels of ability. When performed consistently, for at least 30 seconds, and with the proper alignment of joints, they’ll put compressive and/or tensile strength on the bones, so that new bone is stimulated to grow. And they are also safe for those with arthritis.

    Triangle Pose – levels 1, 2, and 3

    Beginners welcome. We will guide students through versions of each pose according to their abilities and what is safe. Bring a yoga mat if you have one; props such as blocks, straps, and chairs if needed will be provided. Extra mats also available. Pre-purchase your spot – credit card and PayPal accepted. Or bring a check or cash to class, but email to hold your spot: info@teamsunwellness.com

      No one is too old to do yoga, and the earlier you start, the better it is for your bones.

      Dr. FISHMAN

      No one can entirely halt the aging process, but we can control lifestyle, which can affect bone density and increase or decrease your risk of fracture in as little as two years. Yoga also improves your balance, posture, strength, range of motion and coordination, and lowers your anxiety—all factors that further reduce your risk of fracture.

      About the Instructor: Ann MacMullan Jeans, E-RYT 200, is a certified yoga teacher and registered to teach Yoga for Osteoporosis through Dr. Loren Fishman, MD. She is qualified to guide students through the poses for the dose response study as per Dr. Fishman.

      Read more: Yoga for Stronger Bones

      A New Decade, More Healing

      This coming decade is a big one for me: I’m turning fifty. That number seems incomprehensibly large when describing my own years on the planet, and yet many of my yoga and balance students are well over that age and as active and vital as ever; I consider them tremendously young. Nevertheless, fifty does seem an age where one should have it all figured out – and I’m still working on that.

      Why I Love Yoga

      I practice and teach yoga because it’s one of the tools of wellness that’s become necessary to my own daily functioning. I have personally experienced the healing power of this mind-body practice on many levels: regulation of my own turbulent emotions, freedom from anxiety disorder, mobility in my spine despite disc herniation and stenosis, and an overall sense of well-being. My wellness is something I actively pursue, and yoga makes me feel good all over!

      Teaching yoga is a job where I get to be my 100% authentic self. I set my own schedule. I form deep connections with interesting and genuine people. Best of all, I’ve witnessed yoga’s myriad benefits in students: improved posture and balance, stronger bones, pain management, better flexibility and strength, and an ability to interpret the body’s signals without too much mental chatter.

      Bridging Yoga and Healthcare

      As I reach my fifth decade, it’s time to go “all in” with this healing art! Or at least, keep walking the yogic path in the way that honors my own experience; and that means more formally approaching yoga as a therapeutic means of healing mind and body. Thanks to the kind folks who gifted me with the Yoga for Osteoporosis training, I’m starting my journey towards certification as a yoga therapist, and could not be more excited to have been accepted by Prema Yoga Institute to begin my training in February of 2020. I’m pushing my roots down farther into the world of yoga, and into the somewhat new field of yoga therapy.

      At PYI, we believe that yoga teaching and Yoga Therapy can empower the body/mind to heal itself. The role of a Yoga Therapist or teacher is not to diagnose or to treat, but to empower the client to participate in their healing process.

      -Prema Yoga Institute Handbook

      Yoga therapy integrates traditional yogic concepts and techniques with Western medical and psychological knowledge. Whereas traditional Yoga is primarily concerned with personal transcendence on the part of a “normal” or healthy individual, Yoga therapy aims at the holistic treatment of various kinds of psychological or somatic dysfunctions ranging from back problems to emotional distress. Both approaches, however, share an understanding of the human being as an integrated body-mind system, which can function optimally only when there is a state of dynamic balance.

      It feels so right to be pursuing this through Prema Yoga Institute (PYI,) an International Association of Yoga Therapists (IAYT) accredited school. The kind teachers there opened their doors to me in November and gave me a small peek at this field of work, and at how much there is for me to know! Here is the course work I will do, once I figure out how to afford it all:

      • Yoga Therapeutics Essentials – starts in February, all signed up!
      • Embodied Philosophy
      • Yoga Sound Therapy
      • Ayurvedic Yoga Therapy
      • Functional Anatomy 1+2
      • Yoga in Health Care
      • Yoga for Back Care
      • Yoga for Cardiac Care
      • Advanced Yoga Therapy
      • Yin Yoga Therapeutics
      • Immersion Courses (already did the Osteoporosis course)
      • Practicums 1-3, one is in a clinical setting – hopefully with Dr. Fishman!

      I am simultaneously terrified and thrilled for this next decade. May it be filled with presence, kindness and honesty lighting the way forward!

      Thank you to family, friends, students and teachers who have shown their support along the way. I look forward to empowering self-healing in myself and those around me, and continuing the dance of yoga.

      If you’d like to contribute to my cause, please visit my GoFundMe page.

      Yoga Gift Cards

      Looking for that last minute gift? Why not give the gift of yoga to a loved one – or better yet, to yourself!

      Personalized virtual gift cards can be created within a few hours of your purchase, along with instructions on where and when classes meet or how to set up a private session. Here’s an example:

      Whether it’s chair yoga, mat yoga, or private sessions, we have you covered. Shop our gift card collection:

      Balance Workshop

      Join us for a fun workshop all about balance!

      • Thursday December 12th, 10-11:15am / Wallingford Presbyterian Church / $25

      There’s a real “use it or lose it” component to maintaining your balance. Whether you’re looking to prevent balance issues or to reverse them, you need to challenge your balance on a regular basis. In our class we’ll be learning safe, effective exercises that can improve your balance, flexibility, and strength. With practice, almost anyone can achieve better balance.

      While it’s true that our muscles, joints, and bones change as we age, and are no longer as elastic or strong as they once were, and we may also experience more issues in the vestibular system, or may be taking medications which affect balance, it doesn’t mean our balance is only going to get worse.

      I believe that if we have regular doctor’s checkups, stay active and mindful, have good posture, and continue to challenge our balance, we can maintain and even improve balance. I have seen improvements in balance firsthand with regular practice in my balance and yoga classes. Being more active seems to go hand in hand with maintaining or improving balance.

      In this workshop, we’ll:

      • Evaluate our balance using a timed exercise.
      • Get mindful: create a mind-body connection by focusing on the breath to improve awareness.
      • Get in touch with our feet, the foundations of balance.
      • Learn new postural habits: good alignment means stability.
      • Stretch and strengthen muscles used for balance.
      • Learn new visual habits: lift the gaze to encourage use of peripheral vision.
      • Practice increasingly difficult balance challenges in a supportive, non-judgmental environment – such as: standing yoga balance poses, walking a balance beam, ball-handling, and other exercises that challenge our balance.
      • Explore the “edge” of our balance ability.
      • Celebrate our victories no matter how small by supporting and encouraging each other!

      Participants of all ages and mobility levels welcome. Chairs will be provided, and if you have a yoga mat, please bring one. (Or borrow one from Team Sun Wellness, supplies limited) We will be placing chairs on the mats to create a non-slip surface. Class size limit 20. Pre-purchase your spot by clicking below – credit card and PayPal accepted. Or bring a check or cash to class, but email to hold your spot: info@teamsunwellness.com

        About the Instructor: Ann MacMullan Jeans is a certified yoga instructor (E-RYT 200) and teaches yoga, meditation, and balance classes in the Philadelphia area with her company Team Sun Wellness.

        Yoga for Stronger Bones Workshop

        Thursday December 19th 10-11:15am / Wallingford Presbyterian Church

        Prevent or Reverse Osteopenia + Osteoporosis with Yoga!

        54 million Americans, half of all adults age 50 and older, are at risk of breaking a bone and should be concerned about bone health. The usual prescription for osteoporosis is “weight-bearing and impact exercises.” However most people over 55 also have osteoarthritis, and impact exercise is exactly what the doctor did not order. So, how to prevent and treat the ever-threatening loss of bone without damaging joints? In order to stimulate bones to grow stronger, force must be applied – in the form of compression or tensile stress. Yoga is a safe and impact-free way of applying that force! In fact yoga also exerts a positive influence on arthritic joints.

        Did you know that the right yoga, done the right way, has been proven to strengthen bones? More than 80% of steady practitioners of the Fishman method of yoga increase their bone mineral density scores – they actually gain bone!

        During this 75 minute workshop, we’ll:

        • Learn more about the science behind bone synthesis
        • Discuss bone quality and measuring bone mineral density (how to read your DEXA scan results)
        • Learn about lifestyle changes you can actively make to support better bone health
        • Practice the Fishman Method of yoga, designed to specifically strengthen the parts of the body most vulnerable to fracture: the lumbar and thoracic vertebrae, the hip, and the thigh.

        Dr. Fishman’s carefully selected and trialed poses offer variations for differing levels of ability. When performed consistently, for at least 30 seconds, and with the proper alignment of joints, they’ll put compressive and/or tensile strength on the bones, so that new bone is stimulated to grow. And they are also safe for those with arthritis.

        Triangle Pose – levels 1, 2, and 3

        Beginners welcome. We will guide students through versions of each pose according to their abilities and what is safe. Bring a yoga mat if you have one; props such as blocks, straps, and chairs if needed will be provided. Extra mats also available. Pre-purchase your spot – credit card and PayPal accepted. Or bring a check or cash to class, but email to hold your spot: info@teamsunwellness.com

          No one is too old to do yoga, and the earlier you start, the better it is for your bones.

          Dr. FISHMAN

          No one can entirely halt the aging process, but we can control lifestyle, which can affect bone density and increase or decrease your risk of fracture in as little as two years. Yoga also improves your balance, posture, strength, range of motion and coordination, and lowers your anxiety—all factors that further reduce your risk of fracture.

          About the Instructor: Ann MacMullan Jeans, E-RYT 200, is a certified yoga teacher and registered to teach Yoga for Osteoporosis through Dr. Loren Fishman, MD. She is qualified to guide students through the poses for the dose response study as per Dr. Fishman. She will be Certified once she has taught yoga for 5 years, in August 2020.

          Read more: Yoga for Stronger Bones

          Gentle Flow Yoga – December

          When: Saturday December 14th + Saturday December 21st / 11am-12pm

          Connect mind, body, and spirit during a series of accessible yoga poses linked together with breath and focus. Blocks and straps provided, extra mats available as well.This class is safe for all ages and bodies: whether you’re a total beginner, haven’t gotten to the mat in a while, or have a regular practice.

          FIRST CLASS IS FREE if you’ve never attended a Team Sun Wellness class before! Hold your spot by emailing: info@teamsunwellness.com / 2 for $25, drop in for $15 / Class size limit: 35.

          Where: Wallingford Presbyterian Church 110 E. Brookhaven Road
          Wallingford, PA 19086 Free Parking on the premises

          ____________

          About the teacher: Ann MacMullan Jeans, E-RYT-200, has been teaching a range of community driven yoga classes in the Wallingford Swarthmore area for almost 5 years. Here is what one student says: “I have been a grateful student in Ann’s yoga classes for a couple of years. As an older yoga practitioner who has worked with other teachers in the past, I have especially appreciated her non-judgmental and very encouraging approach. Her classes offer increasing challenges for students to stretch their bodies and their repertoire of yoga poses, but always in a compassionate, supportive, and peaceful atmosphere. In addition, her subtle humor and intention to connect personally with her students makes practicing yoga just plain fun. As Ann expands her teaching opportunities, I hope to follow her for as long as I can move my body!”

          Student Spotlight: Judy

          • Name: Judy
          • Age: 71 (she adds, “old enough to know better and young enough to do it anyway!”)
          • Sun Sign: Aries
          • Pets: Two long-haired black cats, Amos and Pinkerton
          • Favorite Sweet Treat: anything chocolate

          Interoception

          One thing I’ve noticed about Judy since I met her in 2016 (besides her lovely posture!) is her ability to open herself up to whatever she’s experiencing, and I can tell she’s really listening inward during class. She has been a fixture in my group classes since then, adding her special brand of graceful goodwill and lightheartedness.

          Grace

          Warrior Two Pose

          Judy’s been practicing on and off since 1998, but in 2000, she needed spine surgery in her neck to repair a serious bone spur that was interfering with her range of motion and causing numbness down her arm. They took the discs out of C6+C7 and replaced them with bone from her left hip. While she suffers from arthritis throughout most of her joints, Judy has learned that she feels much better if she keeps moving.

          “If it hurts, it means I’m still alive.”

          -Judy s.

          Currently, she practices yoga about 2-3 hours each week, which has also helped strengthen her bones as we reported earlier this year. (Her improved Dexa Scan scores contributed to the blogpost I wrote on Yoga for Stronger Bones.) In fact, I blame Judy and another student for getting me interested in yoga for osteoporosis, and I’m only at the beginning of that journey, so thank you…

          Effort

          Extended Side Angle Pose

          Judy came to my house for a special one-on-one session – or an osteocyte party as I like to say! Osteocytes are important building blocks of bone synthesis, but we need to practice the right poses with proper alignment and work hard within the pose (hold for at least 30 seconds, for one!) in order to put enough stress on the bone to get that bone-building party started. She even got into an Extended Side Angle Pose, great for stimulating the femurs and spinal vertebrae – the areas where Judy has thinning bone.

          Centering

          With her weak ankles and neuropathy in her feet, Judy’s toughest challenge is balancing poses like Tree. “Balance is hard for me, and it makes me feel less successful, though it does get somewhat easier with practice!”

          “Let go of your judgments and just do what you can, but make it a regular part of your routine.”

          -Judy S.

          Because of Judy’s regular yoga practice, she experiences less arthritis pain, stronger bones, and feels more centered in her daily life. Yoga class provides her with a social connection with like-minded people. I’m so grateful to have Judy’s beaming smile in my classes, along with her humor and present-moment insight into her own practice. I hope she will consider the yoga dose response study with Dr. Fishman and keep those BMD scores improving!

          It’s truly an honor, Judy!

          Meet more of our students