Jun 22, 2022 | Upward Facing Dog

One inspiring cue:

While in your Upward-Facing Dog, dial your hands open as you isometrically drag them towards the back of your mat. 

This action helps to open the chest and engage your posterior chain muscles. I love this cue for Cobra pose too!! Definitely experiment with this one!

One inspiring tip:

If you feel pressure in your low back while in Updog, try hugging your inner ankles towards one another. You can also try placing a block between your ankles and squeeze it gently to find more space in the low back.

One inspiring song:

“Watching the Wheels” by Chris Cornell

One inspiring quote:

“Instead of bracing yourself for the perils of the unknown, embrace the joy that is here in the present moment.”
– Michelle Cruz Rosado

Nutrition nugget:

Osteoporosis facts from Dr. James Webb, M.D.

  • Osteoporosis is commonly called a “silent disease.” If you have osteoporosis, you cannot actually feel your bones weakening.
  • Approximately 50% of all women and 25% of all men over the age of fifty will suffer bone loss.
  • There are many risk factors for osteoporosis – some you can control and some you can’t.
  • Taking more calcium than you need does not provide any extra benefits.
  • You can help children now reduce their risk of osteoporosis as adults.
  • Losing height is a potential sign of osteoporosis.
  • Peak bone density happens around the age of thirty for most people.
  • Certain autoimmune disorders, digestive/gastrointestinal disorders increase the likelihood of osteoporosis.
  • Despite previous health history and genetic causes, osteoporosis is largely preventable.
  • Spinal damage due to osteoporosis is also quite common and extremely painful.
  • In older adults, the mortality rate in the first year after a hip fracture is as high as 24%.
  • Many people who experience back pain are actually suffering from a fracture without knowing it.