Decompression Breathing with Lunge

By | July 26, 2016

July 2016

Summer is in full swing and we remind you this week of the importance of taking time out for self-care. Have you tried the Decompression Breathing yet? This week, Amy teaches us a variation she uses,  incorporating Lunges into her routine.  But first, a mention of the upcoming trainings we have available.

At BoomerPlus®, we believe education should be a lifelong process. And learning the BoomerPlus® way doesn’t stop when you leave class. Students often comment that no other program they’ve ever attended gives the in-depth teaching Amy provides. When you study in one of Amy’s workshops not only do you get advanced training in class, you get continued access to the actual workshop presentation material itself through the ACCESS page.  On top of that, there is the Boomer Grads Facebook community and we’ll soon have our “Find a Teacher” page up for our 36 Hour  and Chair Yoga grads up and running. We continually add new programs to help our teachers be better teachers themselves.

If you are thinking of upgrading your skills, we invite you to check out our next offerings below this blog or visit the web site at:

And now, on to Amy’s blog on Decompression Breathing with Lunge.

Decompression Breathing/Lunge
By Amy Kraft

As I wrote in my last blog, I have been ‘battling’ a health issue concerning my cervical spine.  After countless spinal MRIs to check and re-check, I have degeneration, bone spurs, and stenosis, which is a narrowing of the open spaces within my cervical spine.  I use the term ‘battling’ because I have been fighting this diagnosis with a vengeance.

In addition to using the breathing and foundation tools that I teach my clients, I have been sharing Dr. Eric Goodman’s Decompression Breathing technique, incorporating it with the lunge posture. In between the right and left sides, I always come back to center, to symmetry, which gives me balance and stability.  I do the lunges in the morning, after the breathing techniques and, if possible, late afternoon.

The Instructions

Here are the instructions.  (You can feel the strengthening in your hamstrings, gluteus muscles, and your abdominals.) I like to stand in front of a mirror so I can check my Power-Up™ postural alignment and stability of the posture.

Begin in mountain posture.  Check that your feet are parallel, hip width apart, and you are standing firmly on the 5 contact points on the soles of your feet—the mound of the big toe to the outer heel, the mound of the little toe to the inner heel, and the center of your heel. Take 5 deep breaths.

Bring your right leg forward.  Square your hips to the front.  Raise the heel of your back foot if possible.  Bend your front knee, aligning between the second and third toes.  Breathe.  Squeeze your feet toward each other.  Engage the adductor muscles of the inner thighs.  Bring your arms overhead with your fingertips together.  Breathe.  Now, bring your arms out to the side with thumbs up and rounded elbows.  Take your butt back so you feel the gluteus and hamstring muscles ‘fire’.  Breathe.  Do 3 sets of 5-10 breaths each.  Please come to mountain posture in between each side.

After a week, let me know how you are feeling doing these actions with the Decompression Breathing.

-Amy Kraft

Upcoming Trainings with Amy Kraft

*Last chance for 36 Hour Comprehensive Training-class starts this Friday. Have you fulfilled your Yoga Alliance CEU’s for the year yet? Grow your teaching skills exponentially while fulfilling your continuing ed requirements in just a couple of weekends this summer! Program starts Friday, July 29th. Register or learn more here:

Speaking of Chair Yoga Teacher Training, Amy and Janet Rae Humphrey are teaching again October 21-23, 2016 in Scottsdale, AZ. October is a great time to visit Arizona; upgrade your skills at the same time! Follow this link to learn more:

Aging with Vitality and Balance happens November 13th in Punta Gorda, Florida. In this workshop, Amy teaches integration of functional anatomy with yoga and therapeutic techniques. Find out more at :

You don’t have to live with pain or discomfort. Yoga-based Postural Alignment may help. Despite her busy schedule, Amy takes time to work with clients directly and via Skype.  Find out more here: or just pick up the phone and call Amy at 406-546-6922. Really, it’s that easy.

Have an awesome summer and we’ll see you next week with more teaching on the power of yoga for health and healing.


P.S. To request Amy cover a particular health topic on this blog, please email her at:



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