My blog on Long Covid had a lot of likes. I am glad it was useful for some of you, see the link below if you missed it.

https://tranquability.com/2022/02/19/yoga-and-long-covid/

Since I wrote that article I had IT, Covid-19 that is.  I would like to share my experience.  My recovery included western and eastern ‘tools’.

Find the balance between accepting you have Covid, resting and doing some form of gentle exercise. We lose muscle tone very quickly.

I was in isolation for nine days (which is longer than the seven day rule set by our Government).  I was weak for another couple of weeks after that.  Talking to others the latter is common, it takes a while to ‘get back to normal’.

My symptoms were numerous and included runny nose, sore throat and elevated temperature for a day or so.  My Doctor recommended I treat the symptoms by using nasal spray, sore throat gargle, vaporizing ointment (which works two ways: by inhalation or by rubbing directly on the skin, usually on the chest).  Similar to your cold and flu season remedies.

It helps if you keep a reasonably well stocked pantry so you do not have to worry in the first couple of days, which might be the worse. I ordered groceries online and the delivery was contactless.

In the initial few days of the isolation I did some gentle yoga, mainly mobilizing the joints.  Think of neck, shoulders, fingers, wrists, hips, knees, ankles and toes. 

By day five I was able to join my Teacher’s online class and apart from the standing poses I managed to participate fully.

Most nights my evening routine includes one restorative pose before going to bed. 

The favourite one is a variation on the ‘legs up the wall’ pose. Lay on the floor with buttocks close to the bed. Be warm. Let the calves rest on the bed or a chair. If your legs are short and the bed or chair is too high, place a folded blanket or towel under your sacrum to lift you up to a height where your calves and ankles are resting. See photo below:

Another relaxing pose is bending forward. Sit on the floor on a folded blanket or big towel. Lengthen the torso upwards before bending from your hips. In this pose we create space for the lungs. Resting the forehead quietens the busy mind. See two options below:

If you do not have bolsters to rest your chest on, you can do the forward bend by standing in front of your kitchen table and bend forward to rest your chest. You may place a towel or pillows on the table to make you more comfortable. Turn your head one way for a while then change to the other side.

Keep in touch with your social network, read a good book (a good crime will fill several your iso days). Once your are out of isolation go for walks, start with shorter ones.

If your symptoms do not subside please consult your Doctor.

Wishing you a full recovery!

If you have time during Easter please coming along to our class. See feature photo.

Class info and what to bring: https://tranquability.com/classes/

Almost 2.5 million Australians have now had Covid-19.  According to research approx. 1/3 of these people would have reported symptoms of a condition called Long Covid (LC) or Post Acute Covid Syndrome (PACS).  Long Covid is the term for people that have ongoing symptoms after the virus left the body.

People usually have 3 symptoms for 6-8 months and 1 or 2 symptoms up to 12 months.  If your conditions do not get better see your Doctor as you might have other underlaying conditions.

While the long-term effects of the virus are not clear yet, researchers know that it can affect many different systems within the body such as the lungs, the heart, muscular – skeletal systems, kidney and cognition.

LC can cause shortness of breath, anxiety (physical and social), cough, fatigue, loss of concentration, change in skin texture, decreased immunity, and decreased nutrient absorption.  Except for the first three the symptoms, they are like symptoms for chronique fatigue syndrome. 

This suggests that recovery from LC might be slow, pace your day.

Yoga intervention needs to be personalized.

Tips for recovery from Long Covid:

Set priorities for your recovery but do not push yourself, be patient with your body and listen to it. Start with something simple like walking and gradually build up to where you were.

Change your position slowly (i.e. from laying to standing).

Sitting on a chair visualise the breathing process, inhaling and exhaling through your nose.  This will allow for the breath to be warmed and filtered before it gets to your lungs.  Imagine your lungs as a balloon as it fills with air. 

If you need to stay in bed do not lay on your back all day.  It is preferable to lay on your side or on your anterior body.

If your joints ache and want to practice on your mat, place a towel on your mat to make it softer.

Muscles need movement and even if you have aches and pains do some simple movements every hour to mobilizise the joints.  It is recommended that initially do a few poses laying on the mat – see a short sequence at the end of this blog.

Keep your routine for eating and going to sleep.

Hydrate with water.

Introduce standing poses to your practice slowly.

Reduce electronic media, use audio books instead.

Rest in prone or semi prone positions.

Begin / re-introduce standing poses carefully.

Short yoga sequence to mobilize the body:

Lay on your back, place a rolled-up blanket under your neck.  Roll the head right to left and to the other side.

Extend right arm on the floor as you open the chest.  If it is comfortable turn your head either to the right or left. Repeat the other side

Bend one leg and rotate the ankle 4-5 times, do it with the other leg.

Bend and extend one leg up (towards vertical), use your hands behind the thigh to support the leg.  Repeat with the other leg.

Lay on your right side, head resting your bent right arm.  If you feel unstable bend the left leg.  When you ready extend and raise the left leg and left arm. Roll over to repeat on the other side.

Lay on your abdominal, rest your forehead on the floor.  Extend the right leg and raise it off the floor (keeping the hips aligned on the floor).  Next try to raise the torso and extend the right arm in front of you.  If you want to take this further raise the right leg, the torso and the right arm.  Repeat with the left leg and left arm.

If it is there for you come to kneel on the floor and try the ‘modified cat & cow’ pose. Place your hands are under your shoulders, knees are under the hips.  As you exhale sit back towards your heels, as you inhale come back to the starting position.

For calming effect try the humming bee breathing technique.

Instead of laying down in Savasana (the relaxation at the end of the practice) consider laying on your side, one leg bent and listening to a pre-recorded yoga nidra.

Wishing you a successful recovery from the symptoms of Long Covid!

Notes:

Loosely based on ‘Yoga and Log Covid’ workshop by Liz Williams form Yoga Therapy Institute (12.02.2022.) and Research from Mount Sinai Rehabilitation Hospital New York.

The recommended poses are general in nature, they do not take your other pre-existing conditions into consideration.  Seek the advice of an experienced yoga teacher or physiotherapist.

According to the ‘Physical activity and exercise guidelines’ older Australians should do at least 30 minutes of moderate intensity physical activity on most days.  The health benefits are numerous: it reduces the risk of high blood pressure, high cholesterol, type 2 diabetes, bone and joint problems, heart disease and some cancers.  It also helps to maintain a healthy weight, reduces the risk of falls and injury, improves sleep.

Yoga unites the body, breath and mind and it is the perfect vehicle to assist with the above.

The Tuesday class will start on 22 Feb 2022 – 10:00 -11:15 am

The Saturday class will start on 5 March 2022 – 10:00 -11:15 am

Booking is required as it is a small hall. Please have your Covid-19 vaccination certificate with you.

Beginners or experienced students are welcome. If you are recovering form injury or operation you are also welcome to practice chair yoga in the class.

Please contact me via email: tranquability@yogateachermary

According to the ‘Physical activity and exercise guidelines’ older Australians should do at least 30 minutes of moderate intensity physical activity on most days.  The health benefits are numerous: it reduces the risk of high blood pressure, high cholesterol, type 2 diabetes, bone and joint problems, heart disease and some cancers.  It also helps to maintain a healthy weight, reduces the risk of falls and injury, improves sleep.

Yoga is the perfect vehicle to help with the above.

To cater for those yogis who are available during the week we are starting a new class in the leafy suburb of Clovelly (Sydney’s East).

Location:           Clovelly Senior Citizens Ctre,  40–42A  Arden Street, Clovelly NSW

Day and time:    Weekly, from Tue 22 Feb 2022, 10:00 to 11:15 am

Price:                   Casual $30, $27 for pensioners or prepaid classes of 5

Small classes, booking is required, please email, or call me.

Please be fully vaccinated, thank you for your understanding.

Please bring your own mat, a blanket or towel, yoga blocks and a strap.

I have been teaching yoga to over 50’s, seniors and the not so supple for over eleven years.  I am looking forward to seeing you on a mat or chair near me! 

Please contact me if you have any queries and to book in. https://tranquability.com/contact/

For more information about the teacher please read: https://tranquability.com/about/

I am looking forward to seeing you on a mat near me!

It is time to rollout your yoga mat. Let’s get back to our routine.

For details please refer to https://tranquability.com/classes/

Looking forward to seeing you soon!

A few years ago I spent New Years Eve at Mangrove Yoga, which was a working ashram at the time.  Their teachings followed the Satyananda tradition. The wisdom from the night has stayed with me and I would like to share.

I was looking forward to the the fire ceremony, chanting, yoga classes, yoga nidra and good vegetarian food – and all my wishes were fulfilled.  

We were sitting on mats under the stars on a beautiful summer night.  One of the senior swamis asked the question: Why do New Year’s resolution fail?

WHY DO NEW YEAR’S RESOLUTIONS FAIL?Continue reading “Why do New Year’s resolution fail?”