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. REGISTER HERE.

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.

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 Grace MacMullan, 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

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

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

September is Seniors Month!

We are offering special deals for seniors this month. Stay active, challenge your balance, and meet like-minded members of your community! At Team Sun Wellness, we teach many adults over the age of 65. Avoid injury, manage stress, and get more joy out of life by exploring some of our wellness offerings!

Aging gracefully: Our health and the rate at which we age entirely depends on our choices. We can actually reverse or slow down the pace at which we age by practicing yoga and meditation! We have seen improvements in balance firsthand with regular practice in our balance and yoga classes. Being more active seems to go hand in hand with maintaining or improving balance.

CHAIR YOGA – YOUR FIRST CLASS IS FREE!

According to a 2016 study conducted by Yoga in America, 17 percent of current yoga practitioners are in their 50s, and 21 percent are age 60 and older!

TUESDAYS AT 11AM: All ages and mobility levels are welcome. Learn breathing techniques, easy stretches, and specific yoga poses adapted for the chair. Props like blocks and straps are used to help support, achieve, or deepen a pose. Improve your balance with standing poses that use the chair for support, if it’s in your practice. Come refine your posture, improve balance, strength and flexibility – in a supportive and relaxing community environment. First class is free for seniors! For more info: Chair Yoga. Swarthmore United Methodist Church.

BALANCE WORKSHOP – DONATION-BASED

SATURDAY SEPTEMBER 7th, 10-11:15AM: 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. Participants of all ages and mobility levels welcome. Donation-based, pay what you can. For more info: Balance Workshop. Swarthmore United Methodist Church.

You can do Tree pose with a Chair!

More links for active seniors:

Stay tuned for Free Mindfulness Meditation in October in Swarthmore Town Center! Wednesday October 3rd, 6pm.

Balance Workshop

Join us for a fun workshop all about balance!

  • Saturday September 7th, 10-11:15am
  • Swarthmore United Methodist Church
  • Donation-based: pay what you can

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 we have to blindly believe that 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. This is a donation-based offering, so please feel free to pay what you can. Suggested donation is $20, but if you have limited funds, don’t let that stop you from attending for free.

EMAIL OR CALL TO HOLD YOUR SPOT!

info@teamsunwellness.com / 917.837.2014

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

Student Spotlight: Carol

We feel really strongly that yoga is for everybody, and yet the images of people doing yoga don’t tend to represent our own bodies or those we teach. So we decided to start a new blog series highlighting our own students, in an effort to shine light on regular people doing yoga and what that might look like. Plus, we wanted to learn more about our wonderful students outside of the classroom! Our first spotlight is on Carol, who was kind enough to come into our home so that we could get to know her a little better. Carol is so motivated and consistent in her practice, she inspires all of us to show up!

C is for Carol and Consistency

  • Name: Carol
  • Age: 68
  • How Long Practicing Yoga: 4 years consistently, 20 years sporadically
  • Favorite Pose: So many feel good!
  • Most Challenging Pose: Boat Pose
  • Sun Sign: Pisces
  • Pets: 2 cats, Diva and Misty
  • Favorite Sweet Treat: Dried Fruit
Carol holds her plank pose for 2 minutes every day!

I first met Carol L. in the fall of 2017 while teaching a Hatha Yoga series run by the Wallingford-Swarthmore Community Classes organization. Since then, she has attended roughly 115 yoga classes with me and a few workshops!!

“Compared to most other exercises, yoga is the best for allowing you to move at your own pace and accepting your limitations. It gives the best benefits without stressing joints and muscles. And it helps with self acceptance.”

-Carol L.

Carol gets to the mat about 5 hours a week and on top of that, logs a lot of miles on her treadmill for cardio.

“Yoga just makes me happy. Even thinking about doing yoga makes me happy. I’m more flexible, stronger and my balance has improved. I also have reduced much of my stiffness and back pain. I experience sciatica much less often, and when it does come on, it lasts a much shorter time.   My balance has improved.

-Carol L.

See you soon on the mat, Carol! Stay tuned for more Student Spotlights!

Special May Workshops!

We’re bringing you some special offerings in May and hope to see you come out for something a little different! All workshops meet on Saturdays at Wallingford Presbyterian Church, Fellowship Hall. Click on photos for more.

Balance 101 Workshop

Saturday May 11th: Join us for a fun workshop all about balance! Explore new ways to assess and improve your balance. 9:30-11am / Wallingford Presbyterian Church.

Learn how our vision, inner ear, and the strength of muscles and joints all work together to help us balance. Improve your sense of balance through fun exercises while creating good balance habits that can be incorporated into everyday situations. 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 30.

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

Balance 101 Workshop

Saturday May 11th 9:30-11:00am / Wallingford Presbyterian Church

$25.00