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

Balance

Our sense of balance is something most of us take for granted. Behind the scenes, three complex systems work together to keep us upright.

  1. Visual:  The eyes supply information to the brain about the objects surrounding the body in the physical environment. To better understand the role of this system, try balancing on one leg with the eyes open and then again with the eyes closed.
  2. Auditory:  Our inner ears contain a series of canals filled with fluid and fine, hair-like sensors. These monitor the position of the head in relation to gravity (in an elevator or airplane) and linear space (in an automobile).
  3. Proprioceptive:  Sensory nerves in the muscles, tendons and joints provide awareness of the body’s posture and position in space. For instance, the ankles, knees and hips help us to recover after tripping on a crack in the sidewalk.

 

It is important to note that these three systems rely upon the core muscles as well as the joints, particularly the hip, knee, and ankle, to perform the physical adjustments required to maintain balance.

Hospital corridor and doctor as a blurred defocused background

The consequences of suffering a fall can last a lifetime and affect not only individuals, but families, workplaces and communities. A fracture can bring pain, financial strain, loss of mobility, and many challenges that come with adapting to new daily routines.

FALL PREVENTION

  • Build strength and flexibility through regular exercise (see below.) This is particularly important for those with injuries in their past who avoid exercise due to their fear of falling. This decreased mobility further weakens muscles and bones.
  • Be aware of tripping hazards such as pets, area rugs, electrical cords, wet surfaces and objects on stairways.
  • Address unsafe conditions in the home or workplace such as inadequate lighting, open drawers, cabinet doors and furniture obstructing walking pathways.
  • Correct any vision/hearing issues, which can impact reaction time.
  • Use caution with medications that can interact, causing loss of balance.

EXERCISES TO IMPROVE BALANCE

Just like any other physical activity, balance can be improved through building strength, flexibility, mental focus and overall body awareness. Simple exercises like these can be safely practiced daily at home or the office.

First, start with the Seated Abdominal Crunch.

  1. Sit with a straight back and ankles below the knees.
  2. Inhale and lift arms up and out to the side like a goal post or the arms of a cactus.
  3. Lift the left foot 12” off floor.
  4. Exhale and bring right elbow down toward left knee, maintaining a straight back.
  5. Switch sides

Next, take a break and stand up. We love practicing the Calf Raise to improve balance,  stretch the calves, and strengthen the arches of the feet. It’s also an effective foot massage! Over time, try this exercise without the chair, or for an added challenge, with the eyes closed.

 

Now you’re ready to try Tree Pose.

tree_chair_together

  1. Use a wall or chair if need be.
  2. Put all your weight on the right foot.
  3. Lift your left leg with a bent knee, opening your knee out to the right.
  4. Place the sole of your foot inside the right leg above or below knee.
  5. Bring first one palm up at heart center, and then if you feel steady, try pressing both hands together. Find a place to gaze that is not moving.
  6. Switch Sides.

We love practicing Tree Pose outside, grounding down through the standing foot in order to actively rise through the chest and uplifted arms, while pulling the belly up and in.  Check out our Tree Pose video– shot at the Philadelphia Navy Yard!

BALANCE AND EVERYDAY ACTIVITIES

Active attention to improving our balance can be easily integrated into daily routines and activities. Remember that both the posture and breath are closely tied to our sense of balance. Many exercises focused on improving posture and breath will also improve balance. Refer to the Posture and Breath pages for more details.

  • Keep Moving! Find opportunities to integrate several short walks into the day. Even basic movement is key to maintaining balance, as it keeps the muscles and bones strong while also relieving stress and anxiety.
  • Strengthen the Core While Sitting: Squeeze a yoga block or folded pillow between the thighs while working at your desk,  watching TV or speaking on the phone. The inner thigh and hip muscles are critical for stability when standing, walking or running.

CORE MUSCLES

The muscles of our core provide the stable foundation for all our daily activities, from brushing our teeth to lifting weights at the gym. “It doesn’t matter how strong your arms and legs are if the muscles they’re attached to aren’t equally as strong.” (Steven Ehasz, MES, CSCS). Pictured here are the stabilizing hip and abdominal muscles: Psoas, left, and Rectus Abdominus, right.

Ease of movement and injury prevention are two critical factors in maximizing our quality of life. It’s never too late to begin improving your balance!

Yoga for Every Body

find_your_own_yoga

No matter your age, level of mobility or fitness, there is a yoga practice for you. Yoga is generally low-impact and safe when practiced appropriately under the guidance of a well-trained instructor. If you can breathe, you can practice yoga!

“Whether you’re a couch potato or a professional athlete, size and fitness levels do not matter because there are modifications for every yoga pose and beginner classes in every style,” Dr. Natalie Nevins, D.O., on behalf of the American Osteopathic Association.

We truly believe yoga is for everyone, that’s why we offer mat and chair sessions for all levels. We are passionate about bringing the principles of yoga – physical postures, meditation, and breathing – to atypical populations, outside of the classic yoga studio space, and offer our classes in community, corporate, and private settings where participants can feel supported while safely finding their own practice. Feel free to explore our Class Calendar for more details on when and where.

Intro to Yoga: For the first four Saturdays in June (1st, 8th, 15th, and 22nd) join Team Sun Wellness at DiSilvestro Playground’s indoor space for 4 gentle one-hour yoga sessions aimed at beginners, but open to all levels.

Gentle Yoga at Wallingford Presbyterian Church

Gentle Yoga: Our largest class, you’ll find an age range from twenties and thirties all the way into the eighties! The sessions are accessible for all levels, and blocks and straps are provided to help deepen and achieve poses. “Gentle” refers to an attitude of taking exquisite care of ourselves in each moment throughout the class. We explore a variety of reclining, seated and standing postures (asana) and the transitions between those poses, adapted to your level. In addition, we’ll learn more about the limbs of yoga beyond asana or the physical postures, such as meditation (dhyana) and breath-work (pranayama.) See Classes for more info.

Yoga for Men with Brian: This class is specifically designed for men of all shapes, sizes and ability levels to build strength and flexibility in a comfortable informal setting. Men tend to have greater muscle mass and less range of movement and may be intimidated by a traditional yoga studio environment. We’ll work on how to build our core muscles to manage old injuries and prevent new ones, expand the range of movement in our shoulders, backs and hips, use the breath to improve posture and balance, and learn simple techniques for managing stress and developing work/life balance. See Classes for more info.

Students after Hatha Yoga

Hatha Yoga: Unwind with this gentle but challenging ancient form of exercise. Learn basic yoga asanas or postures to improve strength, balance, and flexibility while focusing on the thread of the breath that “yokes” the mind and body together. Whatever your age or level of fitness, you’re welcome to join this accessible yoga class with a real group spirit. Come practice with strangers and leave as friends! See Classes for more info.

Chair Yoga Student in her Warrior Two Pose

Chair Yoga: Pull up a chair! 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. We underline the importance of focusing on the breath, as breath-connected movement is essential for health and well-being, fusing mind and body. Come refine your posture, improve balance, strength and flexibility – in a supportive and relaxing community environment. It’s called a “practice” because there is no “perfect” in yoga. See Classes for more info.

Chair Yoga at Assisted Living Facilities: We have been doing this since 2015, at first as a way to bring activity into Ann’s grandmother Ellie’s life. Teaching chair yoga to those who are between seventy and a hundred years old quickly became something we are very passionate about, and currently offer different yoga programs for all levels throughout the Philadelphia area. Contact us for more info on bringing chair yoga to your community! We have seen the benefits firsthand – our students report that yoga has helped them remain independent longer.

Private Sessions: We adapt each session to your individual needs so you can participate safely in a comfortable environment, scheduled at a time that is most convenient for you. We can work in your home, or feel free to visit us in our studio in South Philly.  We are often in the Wallingford-Swarthmore area and work with individuals, couples, and small groups. Celebrate the moment with a special group session! Mats, blocks and straps provided. Contact us or more info.

Corporate Yoga: We love bringing the tools of self-care into the workplace! Contact us to set up a special event or weekly session.

Check out the Feedback Page to hear what some of our students of all shapes, sizes, ages and mobility levels say about practicing yoga with Team Sun Wellness. Our full line up can be found on the Class Calendar!