Category Archives: Creating Daily Practice

Frances practice Chair Yoga for lower back pain

Combat Lower Back Pain: Try Chair Yoga

In Yoga Therapy, we focus on the strength and flexibility of the spine. The spine is part of the central nervous system that sends messages to the brain that control the body’s functions. An unhealthy spine interferes with this entire system, causing a host of unwelcome health issues such as lower back pain. The health of your spine is key to the health of your whole body. 

Moving the spine in a systematic way through 5 movements mobilizes all the vertebrae, releasing tension in the spine and reducing lower back pain. It doesn’t matter what yoga pose you do, whether standing, sitting, or lying down. Whatever is best for you will work to reduce stress and tension so you can heal.

Let’s go through the basic motions! Here’s how to do all the 5 Chair Yoga Poses to Combat Lower Back Pain.

Yoga Pose that Lengthen the spine.

Lengthen the spine.

Create more space between the vertebrae. This pose flattens the natural curves of the spine somewhat, straitening it. Also warms up the shoulders.

Sit on the very edge of your chair with your back straight and your feet flat on the floor under your knees. Starting with your arms beside you, sweep them forward and up so they point towards the ceiling.

Find a position in which you feel at ease and your arms are pointing upwards, perhaps widen them into a V or a U shape if your shoulders are tight and are bunching up around your neck. 

Once you have found ease in the arm movement, raise and lower them several times to warm up and lengthen your spine. 

Frances Doing Chair Forward Bend.

Forward bend- stretches the lower back of the body

Choose a chair with a flat seat and no arms. Sit on the very edge with your back straight and your feet flat on the floor  under your knees.

Hinge forward from the hips and flow forward supporting yourself with your hands on your knees, or sliding your hands down your legs. Relax your neck.

Forward bends are not recommended if you have vertebral disc damage or are experiencing bulging discs.

Frances doing Twist pose in Chair Yoga

Twist 

Choose a chair with a flat seat and no arms. Sit on the very edge of your chair with your back straight and your feet flat on the floor under your knees.

Raise your arms to shoulder height or less, twist to one side, and lower your arms, one to your knee, and the other to the chair seat. Raise your arms again and return to the center. Lower your arms. Repeat on the other side. Do several sets. Always follow with a Forward bend to remove any negative effects.

This is a Back Bend Poses for Chair Yoga

Backbend- stretches the front of the body

Sit on the very edge of your chair with your back straight and your feet flat on the floor under your knees.

Lift your chest, chin, and face into a gentle arch back as you sweep your arms forward and up to a comfortable position for you. Lower your arms and return to the starting position. Repeat several times. Always follow with Forwarding bend to release any negative effects. 

This is a Lateral Stretch Pose in Chair Yoga

Lateral Stretch- stretches out the sides

Sit on the very edge of your chair with your back straight and your feet flat on the floor under your knees. Sweep one arm out to the side and up so it points towards the ceiling in a comfortable position. Gently lengthen out from the tips of the fingers in a side arch- try to keep the opposite side long too, so it doesn’t fold from the waist, but lengthens the whole side in an even curve. Always follow with Forwarding bend to release any negative effects!

Chairs offer great stability to reduce lower back pain effectively, it’s also quite safe!

I recommend my students start with a personal lesson so they get the most out of their yoga lessons. Each of us is so unique in our bodies and minds, if you have any mobility issues, a one on one can help you work with your body to get the best results.

September Special

Book a private consult with Frances to see if this is the right program for you!

joy-core-connection

The Secret Rule on How to Start a New Habit

The-Secret-Rule-to-Start-Your-New- Best-Habit-Effortlessly

I’m charging up the hill, sweat pouring into my eyes, my legs like two-ton weights. My brow is furrowed with the pain of my first time jogging.
I had imagined gliding along with like a running horse. Instead, I was thinking about giving up in the first five minutes! How to start a new habit effortlessly?


You’re not alone if this has happened to you too! We all do it sometime, start with the highest intentions, and then bail. This becomes the number one reason we stop trying- past failure.

We weren’t always that way.

Have you ever watched a baby learn to crawl? They don’t give up, and neither did we- I assume you can even walk now!

Something happened to our attitude. A focus on failure, neglecting to acknowledge wins. We lose belief in that innate ability to keep trying until we succeed.

By doing that, we miss out on making important changes that impact our freedom and well-being.

The number one problem I deal with as a yoga therapist is a pain and mobility, either physical or emotional. If you’re here on my page, you likely want to feel better in your body, mind, or both. The pain is very real and it stops you from enjoying life. You lose the freedom to do what you want, whether it’s from anxiety or a bad back.

You’re losing either money or time, or both if you don’t do something about it. Because when we are in pain we don’t work at our best level. A strong healthy body and mind are our true wealth, and a steady routine of small steps makes change effortless.

When my fitness coach said to stop agonizing and take my run down to a 50% effort, it changed everything! I let go and enjoyed it! When I need an extra boost, I pretend I’m a horse, it never fails to release the tension!

What gives you the most pain?

How would your life be if you made that one change- take a moment right now to think about it. What activities would you do if you were more mobile or had more energy? How would it feel to be happy and healthy?

Would you enjoy nature more, express yourself artistically, or play? Close your eyes for a moment and imagine it.
Now ask yourself- am I willing to do 10 minutes a day with 50% effort to get there?

That’s the simple secret of how to start a new habit! Small easy steps you can commit to and enjoy.

For more secrets to living your healthy pain-free life, sign up for our Newsletter and receive a FREE Creativity Planner and more life-changing blogs and tools you can use right away. Plus the first invitations to classes and workshops, online and in the Durham area.

Frances Adamson is a certified Yoga Therapist, and an art and intuition coach in Durham Area Ontario.

Serving Oshawa, Whitby, Bowmanville, and Clarington.

20 Kingswood Drive, Courtice

How to support new beliefs and change forever.

How-to-support-new-beliefs-and-change-forever.

Last week I talked about breathing space. We provide ourselves space to just ‘be’, by letting go of mind chatter through the breath, attention and new beliefs.

No amount of mental understanding got me to where I am today. It helped somewhat, but it never got me to the true knowing that who I am as created by the Source of everything. I had to support that understanding through my breath and body. The effects of this were to silence the negative voices, calm me down, and build a deep sense of peace. I call it the bottom-up approach.


I must also add, that no amount of outside force ever did more than help with the symptoms. Massage, chiropractic, talk therapy, essential oils, goji berry juice, and organic food, all supported me by helping me feel better day-to-day, but lasting change has come to me through a disciplined effort to train my whole being to feel good.


The reason I had to do this was for me it has been so painful to believe that I am creative, but that Source did not support me.

Because, if it did support me, then I would have been receiving prosperity effortlessly as an artist. That’s why my whole life has been a search to feel better. While much research and reading have gone into my journey, teaching my body to feel good in the present moment provided the grounding to absorb new beliefs- My thoughts could shift to thinking ‘yes, I feel well’ because I did.


Yoga covers the old thoughts that I am not good enough, that I am stuck and overwhelmed with thoughts like ‘I feel calm, restored, good about who I am” because it provides a real experience of peace and contentment. Our thoughts create reactions within the body, there is a strong feedback loop.


That’s why a yoga or meditation practice is best-done every day.

We must build the groundwork. A short daily routine is better than a class or two a week. One reason for this is that its easier. In class, we are often focused on the teacher or our surroundings. By ourselves, we can practice self-observation.


I understand how hard it can be for many people to give themselves a chance with yoga, and to stick to it. We are not just stuck in mental patterns, our body is an addict for whatever emotional state we are used to. It is necessary to keep conditioning ourselves to be calm relaxed, covering over the old beliefs, whatever they are.


We must make an unshakable decision to change, to deeply explore what nurtures us and makes us feel whole.

Then we must create a plan and commit to it. How many times do we meet resistance and say “I guess it wasn’t meant to be’. Guess what, when you forget your yoga class or to practice, it is a message from the Universe- not that this isn’t meant to be- but that there is resistance!


I’ve been through that and I know. When I was ready to give up, if I looked up and out someone always gave me a hand, a friend, my yoga teacher, my mom, (God bless her soul). And in the end, when I was lying on the floor weeping, I could somehow bend my knees and put my feet flat on the floor, bend one knee and then the other, and then gently bring them to my chest.

This is yoga, these are the tools, they work to help you breathe, calm down, and feel better. I spent my life finding out how to end my suffering. It turns out to be this simple: change how you feel. We create a new feeling with our body in a steady easy way with someone helping us who has done it for themselves.
Along the way, we gain mobility, strength focus, concentration, new beliefs, and gratitude.

Get started on your plan now- book a discovery session to see what program is a fit for you!

joy-core-connectionWith love,
Frances

Frances Adamson is a certified Yoga Therapist, and an art and intuition coach in Durham Area Ontario.

Serving Oshawa, Whitby, Bowmanville, and Clarington.

20 Kingswood Drive, Courtice

Girl creatively paint on the grass

3 Simple Ways to Release Creativity Blocked

3-Simple-Ways-to-Release-Creative-Blocks

Have you found yourself creativity blocked? It doesn’t matter if it’s a hobby you love or part of your work. The trouble is, we can’t turn creativity on and off at will.

Here are 3 simple ways to get started. I recommend you build these activities into your week, and you will get immediate results from doing them right now. 😊

1. Tune into the source of creativity

Firstly, You need to release the idea that it’s you who are creative. Encourage the idea that your ideas come from a limitless source of creativity and let them flow through you. Then, forget good or bad and get into the process.

For me, a lot of judgment surrounds art. I was critiqued as a young adult, and I began to doubt myself. The pleasure of creating was squashed by the idea that my art was good or bad. I often judged my work only to find that others appreciate it, or a little time puts a new perspective on it. Now I try to let go of analysis and expectation right from the start.

Julia Campbell, in her book “The Creative Way”, helped me to let go of these judgments by pointing out that art is a gift, and it comes from a higher source. This takes the pressure off.

Look at it this way: your ideas come to you for a reason. In the same manner, they are meant to be acted on and not creativity blocked

Whether you believe in God or not, there is an energy in everything that is continually being expressed. The same force that brought the universe into being. That’s where creativity comes from, and it’s our birthright, as every human has the ability to imagine and to build. (see my blog ‘Embrace Your Inner Artist‘)

To tune into this source, take the time on a regular basis to pray, meditate or just feel gratitude for the beauty and power of all creation. Set a time for this practice and a place. Bring to your mind everyday the truth that we are in a process of becoming, and that creativity is a gift, as natural as breathing.

2. Make art with a small ‘a’

Secondly, Forget about ‘Great Art’. You don’t have to paint a masterpiece or write an epic poem, that kind of thinking just stops us in our tracks!

Whatever your art, craft or hobby, take a break and try something new. You won’t expect to be a master. Mistakes and failures are part of creativity blocked. It’s easy to get caught up in the product- especially if your job involves creativity, so find time for play without having to worry about the end result.

Relax, inspiration flows from play. Put on your favorite music and dance, recite Shakespeare sonnets to a tree, or doodle. Take some time to fool around and you will likely find yourself humming that new tune you were seeking or visioning your next project.

Then, set a date with yourself once a week to see or try new things, enroll in a course to learn something you’ve always wanted to do. Like learn a language, ethnic cooking- or take a yoga class! Do this by yourself, it’s not a social practice, it’s just for you alone.

3. Fill your bucket

Thirdly, and most importantlyAs an artist, we need to spend time absorbing- not just creating. Get out in nature, there’s nothing more soothing and beautiful.

Walking is what I love. Down to the creek, or a trip to the lake. You can bike, canoe or jog, but make sure to slow down and enjoy the sights and sounds. Wind and water and light will renew your soul and give you the relaxation and soothing that fills up your creative well.

In conclusion, We need to fill our bucket regularly. At any rate, we need to plan to get out of there every day for 20 minutes. Your body and mind will both benefit. The time spent on this will improve your productivity.

These are just a few ways to nurture your creativity.

Moreover, We all need to build routines that keep us healthy, and all the ideas we’ve just covered have multiple benefits. In conclusion, They don’t just remove creative blocks, they nurture us.

Let go and enjoy!

Frances Adamson is a certified Yoga Therapist, and an art and intuition coach in Durham Area Ontario.

Serving Oshawa, Whitby, Bowmanville, and Clarington.

20 Kingswood Drive, Courtice

Self-care for a Joyful, less stressful Life

Women in a less stressful life.

Probably you are experiencing a lot of stress these days. How could you not? Between a global pandemic and the economy crashing, our finances are affected, our work and social life too, and the worst is a lack of certainty about everything. How to work in a less stressful life?

It’s different for each of us. Some of us have underlying issues and are at risk, exposed daily to this corona virus, and many of us are self-employed and struggling.

Life is always uncertain.

We are not safe and stable at the best of times. You may lose your job, have to move, or split with your partner. Our children struggle, our relatives die, we get injured or ill- we’re not safe at any time.

Many of these fears live under the surface and we maintain an illusion of safety until it’s front and center- like now.

As a spiritual seeker you believe that abundance and prosperity are a mindset, that the Universe backs us. We want the freedom to fail or thrive on our own terms. In our present situation, we can only keep Stress and Overwhelm down for so long.

What to do with the feelings of stress and overwhelm?

In yoga, we practice self-awareness at a basic level.

I was so uncomfortable with who I was! I suffered because I received judgment- You’re too loud, interrupt people, laugh at the wrong moment. Pushy, insensitive, self-centered. These criticisms had me cringing in all my relationships.

You could be the opposite, shy or sensitive, but most people are trying to prove their value, and it comes out in many ways. Observe myself? It was an exercise in self-criticism, in confronting the pain of not being good enough- it was asking, ‘what more should I keep bottled up, how should I change so I will be loved?’

When my yoga teacher said, ‘notice the breath in your body. That is self-observation’. It was such a relief. How could my breathing be wrong? It couldn’t. Nothing was asked of me but to observe my body and my thoughts, passing through me like clouds.

I learned to notice my emotional and energetic state through my breath- I am agitated, or I am calm- not to change, but to be alert in a state of relaxed observation. This is truly the gift of yoga to have a less stressful life.

I was less anxious and calmer. I learned to use the tools to feel better.

We often try to push away negative feelings. We observe our feelings in relaxation or meditation and let them flow through us. Do I feel rejected, angry, stressed or overwhelmed? Well, that’s only natural, I am in the middle of a divorce, or my children are small and I don’t get much sleep. Or, I am working very hard to realize my dreams and I get afraid.

No big deal. My weaknesses and faults are my strengths. In the overall movie of my life, I am a kind and loving person. I am worthy of love because I exist. I learned to relax into new beliefs like these.

Stress and overwhelm tell us to slow down. To take some time to allow for recovery. From this quieter more accepting place, we see things more clearly. Our own solutions arise. We can meet our problems as obstacles to overcome instead of failure or disaster wrought on us.

Who you are is a deeply feeling and responsive being.

What control we have is to release our negative beliefs and the excess doing and striving. Take it easy, step by step. We live in a world of love. We can ask assistance, we can receive, and when we stick together, we can make sure that we are all cared for in this time of need and to have a less stressful life.

The Universe has our back, and we are the Universe.

Frances Adamson is a certified Yoga Therapist, and an art and intuition coach in Durham Area Ontario.

Serving Oshawa, Whitby, Bowmanville, and Clarington.

20 Kingswood Drive, Courtice

Family Yoga in the Garden

You’re invited to join us for a free yoga class in the garden!

We Grow Food is a local Oshawa charity which- you guessed it- grows food. They have developed 5 gardens throughout the city, which are free for everyone to participate in.

The South Patch, 863 Glen Street, at Cordova, will have free programming all summer at 10 am on Tuesdays and Alexandra’s Bounty, 364 Simcoe Street North, (near the hospital) will have programs on Wednesdays.

Joy Core Connection will host a Family Yoga Class from 10 am to 11, with fun gardening activities to follow on July 11 and 12, August 8 and 9, 22, and 23.

We hope you will join us for a morning of yoga and gardening.

These classes are on the schedule here

Frances Adamson teaches yoga in Durham Region:
279 Central Park Blvd. North
Phone: 289-928-7292
Contact Here

Let’s get together for Yoga and a Bite

Join us for a yoga class and a light meal on Thursday morning or evening.

P1080963During August and September Joy Core is presenting Yoga and Lunch Out, or an Evening Out with the Girls. We will unwind, relax, and deepen our connections with ourselves, and enjoy each other’s company.

Reserve your space before July 30th, get $5 off, and don’t pay until August.

Share this invitation with friends, family, and co-workers and create your own party!

Bring a friend new to Joy Core Connection, you’ll both get another $5 off. Below are several dates and times- click on the link and register. You can also contact me to get a special rate for your custom event with a group of 4. Contact Here

Girls Lunch Out: Thursday 10 am to 12:30 
August 4: 8/04/16

August 25: 8/25/16
September 15: 9/15/16
Girls Night Out: Thursday 6 pm- 8:30

August 11: 8/11/16

September 1: 9/01/16

September 22: 9/22/16

Click on the dates to register 

 Frances Adamson teaches yoga in Oshawa- 279 Central Park Blvd. NorthPhone: 289-928-7292

Contact Here

Spring Yoga Sessions – Inside the Warrior

This spring is about checking in to align our lives with our Warrior’s journey- again. Yes, I said warrior, because there is no small life, it is all a grand adventure! Our inner desire and purpose may have shifted, or we got off track, or it may be clearer, and it’s time to reset. You want to go steadily, with ease, building a foundation that helps you remember to be kind to yourself and others when the upsets happen, so you can keep getting back on course. Discover yoga that supports you from the inside out.

Spring classes start the week of April 4th

TueP1090037sday 10 am to 11:30

Tuesday 6 pm- 7:30

Wednesday 3 pm- 4:30 pm

Thursday 10 am to 11:30

Privates: by appointment

Reserve your place here

All classes held at 279 Central Park Blvd. N, Oshawa, Ontario