Category Archives: Yoga

Tips, Yoga

UNHAPPY IN 2023? READ HOW TO MAKE POSITIVE CHANGES

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Are you unhappy this new year? As we age, we get a little wiser and see the issues in our lives causing discontent. Sometimes it’s reframing how we think of situations; other times, it calls for change. Which is it for you, or is it both?

Need some help with turning your unhappy thoughts into positive ones? Read how you can make positive changes in your lifestyle that will make difference in how you feel.

Mind over matter

The power of thinking positively. It’s not a new concept; as I get older, I realize how important it is to live happily and graciously so you can live a healthy life.

Many aspects of a person’s life create happiness or unhappiness. Delicately balancing positive change with some complex shifts in relationships, careers, and self is hard but necessary.

Major Change

One of the most challenging changes in my life was my divorce. I chose to leave the relationship after 20-plus years. I can share with you that as much as my ex made me feel unhappy, I was also unhappy with myself.

We were childhood sweethearts and struggled for many years to have a healthy marriage. At 39 years old, I finally had enough courage to begin my divorce and was ready to make significant changes in my life! I was ready and desperately wanted to be happy and to work on my mental health.

Divorcing someone that has been a part of your life this long is a considerable change. It was a process. I experienced many struggles; however, in the end, I felt rewarded. My life continues to evolve for the better.

Stay Active

I kept active by practicing yoga and meditation, running, weight lifting, dancing, and going for long walks with my sweet dog, RIP Vance. I wrote many blogs during this time on the above topics. I was working on myself inside and out.

Yoga

Yoga was my savior. When I left my house, it was winter, and it was an extreme winter that year. I practice primarily in my parent’s home and occasionally at a yoga studio. I needed yoga for the physical benefits and the positive affirmations that are taught. Yoga is the absolute best place to be if you need a boost in your mood. Several times I felt so negative/sad about everything, and as soon as I finished class, it was as if everyone picked me up and hugged me. Still, when I struggle the most, I turn to yoga.

Run

Running at that time was invigorating and another way to interact with friends. I no longer run due to arthritis but walk a lot. I had a group of running partners, and we met during the week. They would make me laugh and push me harder and longer than I would on my own. The days didn’t run with them; I put on my earbuds and listened to my favorite music.

Physical Activities

As a personal trainer, weight training and pilates have been ingrained in me, and I have been doing both for years on my off days or a few exercises after my runs. Dance was also a massive part of my life at the time. I was still performing with BIODANCE. I have a group of dance friends I have known for years. It was a special place for me to express myself creatively.

The Little Stuff Matters

Appreciating the small stuff you do daily is a great way to begin thinking positively. Unfortunately, I lost a friend to cancer in October of 2021. She inspired me the entire way through her illness. By the end of her life, she still exuded gratefulness for the simplest pleasures. I think about those simple things every time I do them.

Participating in physical activity and engaging with friends will boost your mood 100%. Remember that saying fake it until you make it. It works! My life gradually improved, and I no longer had to fake it.

Be kind to yourself and others. Everyone has their struggles. Also, be patient. If you are working on change, it doesn’t happen overnight. Good luck, and Happy New Year!

Tips, Yoga

3 TOP STRETCHES TO RELIEVE YOUR SORE & TIGHT BACK

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How do you relieve your sore and tight back? Try out my top 3 recommended stretches and see for yourself! Our backs naturally are strong and provide support and stabilization for sitting and standing. The harsh truth is that we only notice our sore backs when experiencing soreness or tightness.

Lets Talk Posture

Your back is complex, with several muscles that we use every day. Whether the muscles support your posture when you sit, stand, or build muscle, they engage and are ready to help. There are large muscle groups and smaller ones that contribute to the extension (arch), flexion (curve), and stabilization of your spine. You will recruit certain muscle groups depending on your activity. These activities are things we do every day.

When you sit and stand, the back uses the larger lower back muscles, such as the erector spinae. The thick muscle layer runs vertically from the top of your spine to the bottom. The glutes, obliques, and abs also help us sit and stand. Below are my top 3 stretches to help the erector spinae muscles release.

Top 3 Stretches To Relieve Your Back:

Three excellent stretches for your sore and tight erector spinae muscles are child’s pose, seated forward stretch, and seated torso- twist.

How To Do a Child’s Pose

Child’s pose:

  • You want to do it on a comfortable surface like a mat or carpet. This pose is face-down; you may want a towel for your face. Also, if you have sensitive knees, consider a cushion like a thin pillow or fold your mat to your desired thickness.
  • Kneel on the floor and sit back on the heels of your feet. You want your hips to move close to your heels.
  • Relax your head on the floor.
  • Arms relax along the sides of your body.
  • Hold the stretch for 30 seconds and repeat a couple of times. I love this stretch, and some days I can stay in it for several minutes.
Child's pose-Laura Regna Fitness Inc. 3 Top Stretches to relieve your Sore & Tight Back
How To Do a Seated Forward Fold

Seated forward fold:

  • This stretch is done on a chair or bench. Check your knees to make sure they are not above your hips. They should be parallel or a little below your hips.
  • Open your legs wide enough to fit your torso comfortably.
  • Bend forward to touch the floor with your hands. If you cannot reach the floor, use a prop to assist you. Some ideas for props are pillows, yoga blocks, books, and ottomans.
  • Stay in the stretch for 30 seconds and repeat one more time.
  • The seated forward fold is a super stretch to do at work!
Seated Forward Fold Stretch-Laura Regna Fitness Inc. 3 Top Stretches To Relieve Your Sore & Tight Back
How To Do a Seated Torso Twist

Seated torso twist:

  • Sit on the floor and extend your legs in front of you. Tips: If you cannot sit on the floor this way because you feel tight behind your legs (hamstrings) and your back is curved ( due to weak core muscles), you can try sitting on a large pillow. More appropriate props would be yoga bolsters, meditation pillows, and blocks.
  • Next, bend one leg across the other, creating a triangle-like shape (make sure both glutes remain on the floor and the foot of the crossed leg remains on the floor).
  • Hug your knee in close.
  • Your torso twists towards the crossed leg. Support the stretch with your arms holding onto the leg into the twist.
  • Again, hold the twist for 30 seconds and switch sides.
Seated Torso Twist Stretch -Laura Regna Fitness Inc. 3 Top Stretches To Relieve Your Sore & Tight Back
Seated Twist

This is the beginning of more recommended stretches from Laura Regna Fitness. If you live in Rochester, NY, and would like to attend my Essential Stretch class, or you have stretching questions, please drop me an email or comment. My email is lauraregnafitness@gmail.com.