Blog Posts - Mandala Moon Yoga, LLC

Svadisthana - the sacral chakra

5/27/2024

If you don’t know what chakras are yet, refer back to the post on Muladhara, which includes an introduction to the subtle energy body.

Have you ever felt stuck in a rut, devoid of passion and creativity? Or maybe you struggle with expressing your desires or forming healthy relationships? These could be signs of an imbalanced sacral chakra.

The sacral chakra, known as Svadhisthana in Sanskrit, is the second chakra in the body's energy system. Located 2-3 finger widths below the navel, it's associated with the color orange and the element of water. This chakra governs our creativity, sensuality, emotions, and zest for life.

When the Sacral Chakra Flows:
A balanced sacral chakra allows you to tap into your creative potential. You feel a sense of abundance, joy, and confidence. You embrace your sexuality and express your desires healthily. You find it easy to connect with others on an emotional level and form fulfilling relationships.

Signs of a Blocked Sacral Chakra:
A blocked sacral chakra can manifest in various ways. You might experience a lack of motivation, feeling stuck or uninspired. You could struggle with emotional expression, bottling things up or becoming overly sensitive. Other signs include difficulty connecting with others or experiencing intimacy issues.

Revive Your Sacral Chakra:
The good news is there are many ways to heal and balance your sacral chakra. Here are a few practices to get you started:

Move your body: Dance, swim, yoga, hula hooping, or any activity that gets you moving can help unblock stagnant energy. In yoga, hip openers are especially helpful here.
Embrace your creativity: Engage in activities that spark your creativity, whether it's painting, sculpting, writing, gardening, or playing music.
Connect with nature: Spending time in nature, especially near water, can be very grounding and cleansing for the sacral chakra.
Affirmations and visualization: Repeating positive affirmations related to sensuality, creativity, and abundance can help shift your mindset.
Sacral chakra healing foods: Orange-colored foods like oranges, mangoes, and carrots are believed to nourish the sacral chakra.

Next up: Manipura, the solar plexus chakra. Tap into your POWER.

Virabhadrasana 3/Warrior 3 Pose

5/14/2024

Benefits/Purpose:
Warrior 3 strengthens the standing leg and ankle in addition to the core. Like all balance poses, it helps us develop concentration and focus. In addition to finding the physical balance, we must also cultivate the more subtle balance between pulling energy in and extending out.

Sanskrit:
(veer-uh-buh-DRAH-sah-nah TREE-nee)
Vira = Hero, Brave; Bhadra = Blessed, Virtuous, Auspicious; Asana = pose; Triini = 3
AKA Hero, Warrior, Balancing Stick

How to Practice:

Begin in Tadasana with your hands in Anjali Mura.
Step your right foot about 2 feet forward. Root down firmly with the four corners of each foot.
Shift your weight forward onto your right foot and lift your left heel.
Engage your core and lean your upper body forward, lifting your left foot off the ground. Continue until your body is in a long straight line, parallel to the ground, from your left heel to the crown of your head.
Draw the left knee cap up, and press back through your left heel to lengthen the leg.
Ground the right foot firmly into the ground to activate the standing leg and create space in the right hip joint.
Press back through the left heel as you lengthen forward through the crown of the head, lengthening the entire body.
Use core strength to level the pelvis as much as possible.
Lengthen through both sides of the waist.
Keep the neck long and your gaze directed down toward the ground. Relax your jaw, eyes, and forehead.
Extend both arms overhead in line with the torso and left leg, with the palms facing each other. Reach fingertips forward and draw upper arms into shoulders to traction the arms.
Release the pose, rest, and repeat on the other side.

Modifications/Variations:

Hold hands in Anjali Mudra (prayer position) at Heart Center or clasped behind back; arms along sides of body or stretched out wide like airplane wings.
For beginners - Follow cues 1-3. Keep the body in alignment with the back toes on the ground and arms extended overhead.
Use props. Try placing hands at the wall, on blocks, or on a chair.

Precautions (proceed with care):
Check with your health care provider before beginning any physical practice. If you have high blood pressure, or back, hip, knee or ankle pain, use modifications. Avoid this pose after the first trimester of pregnancy.

As always, if a posture causes pain, come out of it immediately. Ask a qualified yoga teacher for assistance.

We feature a new pose each month. Check out some of our other asana articles:

Tadasana/Mountain Pose
Ardha Chandrasana/Half Moon Pose
Vrksasana/Tree Pose
Deviasana/Goddess Pose

Bridge Pose/Setu Bandhasana

4/8/2024

Setu Bandhasana, or Bridge Pose, is a back bend. It’s also considered somewhat of an inversion, because when we are holding the pose, the heart is above the head.

Sanskrit:
setu = bridge or dam; bandha = lock; asana = pose
(SET-too bahn-DAH-sah-nah)
AKA setubhandasana, setu bhandasana, setu bandha sarvangasana

Benefits/Purpose:
This pose strengthens the legs, buttocks, back, and shoulders. It stretches the legs, hip flexors, abdomen, shoulders, and chest, and it facilitates digestion while supporting the nervous system.

Precautions:
As always, check with your healthcare provider before beginning any physical practice. If you have low back, shoulder, or neck issues or high blood pressure, try moving in and out of the pose with your breath; avoid long holdings. If you are in the third trimester of pregnancy, avoid the pose if it inhibits your breathing.

How to Practice:

Lie on your back with your knees bent, feet flat on the floor, and arms by your sides, palms down. Feet are hip-width apart and close to your sit bones.
Engage abdominals, thighs, and glutes. Press down with your feet to lift your pelvis off the ground. Maintain hip distance between knees.
Relax your neck as your weight shifts toward the shoulders. Interlace your fingers under your back, and lengthen your arms.
Draw your shoulder blades toward each other and press your hands toward your feet. Press arms and shoulders down into the ground, and press sternum up toward the sky.
Breathe deeply into intercostals.
To release, separate your hands and relax your shoulders. Roll the spine down one vertebra at a time.
Extend your legs or hug the knees into the chest. Rest.

Adaptations/Variations:

Keep arms alongside body, press arms into ground.
Press upper arms into ground, bend elbows and point fingers to sky.
Lift and lower hips with breath instead of holding.
Pelvis stays low with hip joints flexed.
Hold the sacrum with the hands.
One leg extended - start with feet resting closer together.
Support sacrum with hands (or block) and extend both legs (feet will be on floor)

Devotion & the Story of Hanuman

2/19/2024

My husband likes to go to bed early. Somewhere between 9-11, preferably. My son likes to socialize, and he lives to play games. Depending on the time of year, he’s in golf leagues, bowling leagues, or pitch leagues. Sometimes several a week. Last week, he subbed in a darts league. Like many people, he enjoys sporting events at the Dome or the baseball stadium. Sometimes, he just meets friends out at a bar or brewery for some live music or pool. And there’s already been talk of this year’s Green Beer Sunday. All of these activities usually involve some drinking of beer.

Since our kids were teenagers, we always insisted that we would drive them or pick them up if they were drinking. We would much prefer that to them drinking and driving or getting in the car with an impaired driver. Since our son is living at home while he plans his grad school years, we drive him around sometimes. Ubers, though wonderful, are expensive on a tight budget, and they are not always available. Mostly, my husband drives him around. I would consider this an act of devotion. I just looked it up. Devotion is “love, loyalty, or enthusiasm for a person, activity, or cause,” according to Google’s Dictionary. When my husband gets a 2 a.m. call and has to get out of bed and drive to Tipp Hill or Syracuse, I consider that an act of devotion.

Sometimes, in classes, we explore the concept of devotion through the study of Hanuman and the practice of Hanumanasana, the pose more commonly known as a split or the splits. (Don’t worry. We make it doable for all.) Hanuman is a Hindu deity known for his devotion to King Ram, whose story is recounted in the Ramayana.

The stories vary slightly depending on the source, but I’ll share the version I remember. The story begins with a woman, named Anjana, praying for a child. Vayu, the god of the wind, hears her prayer, and he blesses some grains of rice and sends them to her. She eats the rice and becomes pregnant. When her son is born, she names him Anjaneya, son of Anjana. Because Vayu is the child’s father, Anjana is a demigod, and as such, he has many special abilities. He can shape shift into various animals, fly, and move very quickly. He’s also got amazing strength.

As a small boy, Anjaneya gets himself into a lot of trouble with these special powers. All of the people in his village are frustrated by the damage and chaos he creates. One day, the boy looks up at the sun, and he thinks it’s a giant mango in the sky. He loves mangos, so he flies up into the sky to pick that fruit! The sun god, Surya, has had enough of the boy’s mischief, and he throws a thunderbolt, hitting the boy in the jaw. Anjaneya plummets to earth with a broken jaw. Vayu, upset and angry about his son’s demise, sucks up all of the air on earth and, holding his breath, demands that his son is returned to life. He threatens to hold his breath until all living beings on earth have died unless someone does something. The Gods hold a quick meeting, and a compromise is reached. The boy will live. He will have a new name, Hanuman, which means “broken jaw,” and he will be sent to live with an army of monkeys in the forest. Because he is adopted by the monkeys, he will take the form of monkey as well. Most importantly, he is cursed with short-term memory loss so that he will never remember the powers he holds and will not be causing damage and mischief.

When Hanuman is old enough, he begins to travel in the forest. One day he meets Ram & Sita (a revered royal couple whose story must be shared another day). He immediately knows that it is his life’s purpose to serve them. He pledges love and devotion and becomes their trusted friend and companion.

While they are traveling together, a demon named Ravana, who is jealous of Ram, kidnaps Sita and takes her to island of Lanka (we know it now as Sri Lanka), and he declares war on Ram. Ram must lead his troops into battle, so he sends his trusted friend, Hanuman, to find Sita and offer any assistance possible. Ram heads off to war, and Hanuman heads to the ocean’s shore. Once there, he kneels to pray for help. He does not have a boat, and he doesn’t know how to get to Sita. Because of his undying devotion, however, he takes a giant step, a true leap of faith, over the water, and begins to fly across the ocean to the island. Once there, he is able to find Sita, keep her safe, and let her know that help is on the way.

Ram defeats Ravana, and when everyone is back together, they have a big celebration. Ram presents Hanuman with a gold bracelet covered in jewels to express his gratitude. Hanuman is not interested. He looks the bracelet over and even bites it. Ram asks him why he is not pleased with the gift. Hanuman declares that he has no use for it because it does not have Ram’s name on it. He rips open his chest to reveal Ram and Sita’s likeness in his heart and Ram’s name written on every surface of his heart. When his heart beats, they could hear the soft chant of “Ram, Ram.”

Like most of the Hindu stories, this one gives us plenty to ponder. Who in your life are you devoted to, and who is devoted to you? Who would you leap over the ocean for? Hanuman has all the qualities of a devoted yogi, and his story is much like each of ours. Bhakti yoga is the path of devotion. Bhakti yogis often chant a mantra to focus their attention on an object of devotion like Hanuman, who spent countless hours chanting Ram’s name. Mantras are meant to free us from the fears that keep us small and help us reach our fullest potential.

Matsyasana - Fish Pose

2/4/2024

Matsyasana, or Fish Pose, is a supine back bend. It is often confused with Matsyendrasana, the Lord of the Fish Pose, which is a seated spinal twist.

Sanskrit:
Matsya = fish; asana = pose
(mot-see-AH-sah-nah)

Benefits/Purpose:
This pose strengthens the arms, back, and the back of the neck. It stretches the hip flexors (psoas) and muscles between the ribs (intercostals), stimulates the kidneys and liver, and it releases tension in the neck and shoulders. It opens the chest and improves circulation in the lungs.

Precautions:
As always, check with your healthcare provider before beginning any physical practice. If you have high or low blood pressure, thyroid conditions, migraines, low back, neck or shoulder issues, try the propped restorative version. Be careful to keep weight on your arms to protect your neck.

How to Practice:

Lie on your back with your knees bent and feet on the ground hip distance apart. Rest your arms alongside your body with your palms down.
Lift your hips, and bring your hands under your body, palms down. Press arms into sides of body. Extend your legs out straight and bring them together. (If this strains your back, keep them bent.)
Roll your shoulders back, and press your sacrum, forearms, and elbows into the floor. Draw the shoulder-blade tips in, and lift your chest and head off the ground.
Continue to lengthen your spine from between the shoulder blades to the base of your skull. Keep lifting the chest and lengthening the back body to bring your head back until it just touches the floor. All weight should be on your forearms and elbows, not your skull! Relax your neck and face.
Keep pressing your forearms down and lifting the chest. Draw the tops of your thighbones down. Press your tailbone toward your heels. Let go of any tension that is not directly involved with maintaining the shape of the asana. Soften your eyes, jaw, and throat.

Adaptations/Variations:

Sit up with legs straight out in front of you and hands on the floor at your sides. Now move your hands back an inch or so and lower the forearms to the ground with upper arms perpendicular to the ground. Roll your shoulders back, and lift your chest. Lengthen the upper part of your spine, and release any tension in your neck or at the base of your skull. Keep the back of your neck long, as an extension of the spine.
Restorative: Use a large bolster under your upper body to support spine and head.
Bring legs into Lotus, Half Lotus, or Easy Pose position. (Pictured below with an arm variation as well.)
Place a soft prop (blanket, tadpole, pillow) under the head.
Bring hand out from under buttocks and reach them toward ceiling with palms together in Anjali Mudra.

Beginner's Mind

1/29/2024

"In the beginner’s mind there are many possibilities, but in the expert’s there are few’." -- from Zen Mind, Beginner’s Mind by Shunryu Suzuki

Beginner's mind is a concept often credited to Zen Buddhism and applies to meditation. The idea is that when we meditate, it's important to go into it without expectations or an agenda, open to whatever arises and maintaining a state of acceptance and nonjudgmentalness. The concept is not limited to meditation, though. We can take our "beginner's mind" everywhere.

Here's what it might look like applied to your yoga practice:

Openness and Curiosity:

Letting go of preconceptions: Approach each pose with a clean slate, ready to experience it as if it were the first time. Resist the temptation to move into postures in autopilot.
Embrace the "not knowing." It's okay not to have all the answers or be able to "master" a pose. Be open to learning new details, adaptations, variations, and insights each time you step onto your mat.

Presence and Awareness:

Fully inhabit the moment: Focus on the sensations in your body, the rhythm of your breath, and the feeling of your body moving in space. Don't get caught up in autopilot or thinking about what's next.
Pay attention to subtle details: Notice the alignment in your fingertips, the subtle shifts in your muscles, and the way your breath changes in different poses.

Humility and Non-judgment:

Be kind to yourself: Acknowledge your limitations and celebrate your progress, no matter how small. Release the pressure to achieve perfection and allow yourself to simply be where you are.
Let go of comparison: Each body and journey is unique. Focus on your own experience and avoid comparing yourself to others.

Benefits of Cultivating Beginner's Mind:

Deeper learning: Openness allows you to learn from every practice, whether it's a familiar pose or a new challenge.
Increased enjoyment: Approaching things with curiosity and playfulness makes your practice more fun and engaging.
Reduced stress and anxiety: Letting go of expectations and judgment helps you relax and connect with your higher self.
Personal growth: Beginner's mind fosters a lifelong process of learning and self-discovery, both on and off the mat.

Carry the qualities of beginner's mind into your daily life, approaching new experiences with curiosity and openness.

New Year, New Practice

1/1/2024

Do you make New Year’s resolutions? If so, have you been successful with them? If you have, well done. You are one of the few. The problem with most New Year’s resolutions is that they are overwhelming and/or they are chosen to “fix” something you (or society or someone else) deem to be wrong with you.

In many of our classes, we encourage students to set an intention for their practice such as to practice with compassion for yourself, to practice without competing, or to pay more attention to your breath. Any intention is powerful and can help direct and guide your practice. You can change your intention every day to support you in whatever way you need.

A Sankalpa is a different kind of resolution from the yoga tradition. If you’ve attended regular classes at the studio, you may be familiar with the Sanskrit term. We use it regularly in our iRest® Yoga Nidra classes, because it is the first of the 10 steps of iRest, but we also use it quite often in our ongoing classes, especially when we include a Yoga Nidra (Yogic Sleep) practice during relaxation.

A Sankalpa is like an intention, but even more powerful. San is truth and Kalpa is a vow. Sankalpa is an intention that we set, or a vow we make, to support our dharma, or highest purpose in life. A core belief in yoga is that our sankalpa supports our higher purpose, and therefore, it will be natural for us to stick with it. Unlike a resolution, which usually stems from cultural influences or ego, a sankalpa is a reminder that helps us make choices and guide our actions to stay true to who we already are—to live in harmony with our highest truth and purpose.

Instead of a New Year’s resolution this year, consider spending some time crafting a heartfelt Sankalpa. If you have a meditation practice, set an intention to create a sankalpa before your meditation and see what surfaces. Ask yourself what you most want in this lifetime. Once you have something that resonates, try using it for awhile. It may evolve over time, or it may become your guide for many new years to come. Put your Sankalpa in the form of a positive “I” statement, such as:

I am healthy and happy.
I am centered and calm.
I live from a place of truth and integrity.

Gratitude

11/20/2023

Quick. Think of one thing you are grateful for in this moment. It doesn’t have to be something impressive. A hot cup of tea, a quiet house, a beautiful sunset, a good night’s sleep?

Research over the last several decades shows that mindfully incorporating gratitude into your life benefits the body, mind, and spirit, and supports your overall well-being. Studies have indicated that a mindful gratitude habit can produce better immune and heart function as well as improved mood and resilience.

Here are some ways to cultivate gratitude during your yoga practice:

Set an Intention of Gratitude: Before you begin your practice, take a moment to set an intention of gratitude. This could be a simple statement like, "I am grateful for the opportunity to practice yoga today," or a more specific expression of gratitude for something in your life.
Bring Awareness to Your Breath: As you begin your practice, focus on your breath. Notice the natural flow of your inhalation and exhalation. With each breath, silently express gratitude for the gift of life and the ability to breathe.
Appreciate Your Body: As you move through your poses, bring awareness to the sensations in your body. Notice the strength and flexibility in your muscles, the range of motion in your joints, and the overall sense of well-being that yoga brings.
Express Gratitude for Your Surroundings: Take a moment to appreciate your yoga space. Notice the calmness of the room, the comfort of your mat, and the presence of any supportive props or tools. How about your yoga community?
Reflect on Gratitude at the End of Practice: As you come to the end of your practice, take a few minutes to reflect on the things you are grateful for. This could be anything from your health and relationships to your personal growth and achievements.
Incorporate Gratitude into Specific Poses: Certain yoga poses can lend themselves particularly well to cultivating gratitude. For instance, in Mountain Pose (Tadasana), you can feel grounded and connected to the earth, expressing gratitude for its support. In Child's Pose (Balasana), you can surrender and release tension, expressing gratitude for the opportunity to rest and rejuvenate.
Practice Gratitude Outside of Yoga: The benefits of gratitude extend beyond the yoga mat. Make it a habit to express gratitude throughout your day, noticing the small things that you appreciate. This can help cultivate a more positive and optimistic outlook on life.

Gratitude is not about forcing positivity or ignoring challenges. It's about acknowledging the good in your life, even amidst difficulties. By incorporating gratitude into your yoga practice and daily life, you can enhance your overall well-being and cultivate a deeper appreciation for the present moment.

Diwali

11/6/2023

Imagine if we rolled Christmas, Hanukkah, New Year, and Independence Day celebrations all into one big holiday. In India and some other countries, Diwali is a holiday much like that. Diwali, also known as Deepavali, is the festival of lights. It is one of the most important and popular festivals in Hinduism, and is also celebrated by Sikhs and Jains. Diwali symbolizes the victory of light over darkness, good over evil, and knowledge over ignorance. As yoga practitioners of any faith, we can appreciate all that the holiday represents.

The festival is celebrated on the darkest night of the Hindu lunar month Kartika, which typically falls between mid-October and mid-November.

Diwali is celebrated with a variety of rituals and traditions, which vary depending on the region and community. However, some common elements include:

Cleaning and decorating the home: Diwali is a time for new beginnings, so it is customary to clean and decorate the home before the festival. This includes lighting diyas (clay lamps) and candles, and creating rangolis (colorful patterns made from sand or colored powder) on the floor.
Worshipping Lakshmi: Lakshmi, the Hindu goddess of wealth and prosperity, is worshipped on Diwali. People pray to Lakshmi for good fortune and blessings.
Exchanging gifts: Diwali is a time to celebrate with family and friends. People exchange gifts, such as sweets, clothes, and money.
Setting off fireworks: Fireworks are a popular part of Diwali celebrations. They are set off to symbolize the victory of light over darkness.

Both yoga and Diwali emphasize the importance of inner transformation. Yoga teaches us to cultivate inner light and awareness through the practice of asanas (yoga postures), pranayama (breathing exercises), meditation, and yama and niyama (ethical and moral guidelines). Diwali is a time to reflect on our inner state and to make a commitment to live a more virtuous life.
Here are some specific ways in which Diwali and yoga are connected:

The light of awareness: In yoga, the light of awareness is often symbolized by the flame of a candle or diya. Diwali is the festival of lights, and it is a time to celebrate the light of awareness within ourselves.
The victory of good over evil: Yoga teaches us that the greatest battle is the one that we fight within ourselves, between our higher and lower natures. Diwali celebrates the victory of good over evil, and it is a time to recommit ourselves to living a life of truth and righteousness.
The importance of inner cleanliness: Yoga teaches us that the body is a temple, and that we should treat it with respect and care. Diwali is a time to clean and decorate our homes, and it is also a time to cleanse our bodies and minds of negativity.
The spirit of generosity: Yoga teaches us to be selfless and to give to others without expectation of anything in return. Diwali is a time to exchange gifts with loved ones, and it is also a time to give back to our communities through charitable donations.

Overall, Diwali and yoga are two complementary traditions that promote inner transformation and spiritual growth. By practicing yoga during Diwali, we can deepen our understanding of the festival's meaning and significance.

Here are some specific yoga practices that you can do during Diwali:

Sun salutations: Surya Namaskar, or sun salutations, is a powerful sequence of yoga postures that helps to energize the body and mind. It is a great practice to do in the morning of Diwali, to welcome the light of the festival.
Candlelit meditation: Candlelit meditation can help you to focus on your inner light and to cultivate feelings of peace and joy. To practice candlelit meditation, sit in a comfortable position and focus your gaze on the flame of a candle. Allow your breath to become slow and deep, and relax your mind and body.
Yoga Nidra: Yoga Nidra, or yogic sleep, is a deeply relaxing and restorative practice. It is a great way to end the day of Diwali and to prepare for a peaceful night's sleep. If you have a meditation app, you can probably find a guided Yoga Nidra recording. For a simple version, lie down on your back in a comfortable position and close your eyes. Allow your body to become completely relaxed and still. Then, begin to scan your body from your head to your toes, bringing awareness to each part of your body and relaxing it deeply. Once your body is completely relaxed, you can begin to practice guided meditation.

May you have a happy, healthy, and prosperous Diwali!

Ayurvedic Tips for Late Fall/Early Winter

10/15/2023

We are a good month into fall here in CNY now. The trees are showing off, families are heading in droves to the pumpkin patches and apple farms, Halloween displays are popping up, and we’ve replaced the petunias and dahlias with mums. I have to admit I love pulling out the cozy sweaters and boots. Fall is my favorite season. I just wish it lasted longer.

Yoga’s sister science, Ayurveda (literally, “the science of life”), is all about living in harmony with nature. So when the seasons shift, there are some shifts we can make, too, to help us adjust. There are only three seasons in Ayurveda, and they coordinate with the three doshas: Vata (made up of air and ether), Pitta (made up of fire and water), and Kapha (made up of earth and water).

In the Northern Hemisphere, late autumn and winter are considered Vata season. The weather is more consistently rough, cold, and dry, and we might feel that manifesting in our bodies as dry skin, chapped lips, dry hair, and cold appendages.

A basic Ayurvedic principle is that like increases like, and opposites balance. We are always seeking a balanced state of health without an excess of any of the qualities known as gunas.

How we approach balance varies from person to person, because we each have different levels of the three doshas, but this post is to offer some basic Ayurvedic advice that will apply to most people during Vata season (late fall and winter).

There’s a reason we crave comfort food this time of year. Eat warm or hot foods that are high in protein and fat, such as soups and stews, cooked grains, and steamed veggies. Indulge in grains, including sourdough or ezekial bread.
Eat from the seasonal harvest: apples (with skins), squash, root vegetables, and greens.
Reduce intake of raw, cold, and dry foods.
Establish a consistent daily routine, waking up, eating meals, and going to bed at the same time each day.
Incorporate a daily meditation practice. Be sure to cover your lap with a blanket or wrap yourself in a warm meditation shawl.
Practice Abhyanga, daily self-massage with oil. Sesame oil is a great choice for this season because it is warming as well as moisturizing. Warm the oil in a sink of hot water, then apply oil to the whole body, starting with the feet. Use long strokes on the long bones and circular motions around the joints, torso, low back, and hips.
Choose slower, gentler forms of exercise, such as walking, biking, tai chi, and yoga.
Balance activities with plenty of rest.
Dress in warm layers and consider a hat or hood. Consider wearing warming colors such as red and orange.