Yoga Hits the Road

Ah summer! It’s a time for picnics, barbeques, hikes, swimming pools and beaches. It’s also a time to hit the road and take that long awaited vacation. It’s fun to see new places, try new things, and visit with family or friends. However,  sometimes the body gets a little cranky after sitting on long plane rides or in the car for a road trip.

Recently my daughter and I took back to back trips to look at colleges. Other than sitting on flights (or hanging out in airports), we mostly walked on college campuses and in cities. Back at the hotel we read or watched TV. This was pretty relaxing and fun, but upon arriving home my body told me…..loudly…how it missed my daily yoga practice. My hips in particular were tight and achy. Yep….a real pain the butt! But, as they say, hindsight (get it?) is twenty twenty. So next time I travel, whether by air or car, I plan to sneak a little yoga into my journey.

The key to keeping your body happy during travel is to reverse whatever “shape” your body has taken. Think about which joints are bent and which muscles are being used the most. Then it’s just a matter of stretching those bent and overused  areas and using those underused muscles.

Let’s look at the average road trip. While driving our knees and hips are bent. The spine might round forward as gravity allows the body to slump down. If you’re the driver, your arms are forward for hours, and if the weather is bad, or visibility is difficult, your head might be forward as well. As the passenger, the shoulders might be rounded as you read or navigate on your phone or on a map (yes, some people still use those). Additionally, the passenger might doze off to sleep and end up in some asymmetrical posture with the head nestled against the window. None of this is natural to our bodies, so no wonder the body protests afterwards!

Of course it’s not feasible to do a full yoga sequence while driving, or even at rest stops, but here are some ideas on how you can work a bit of yoga into your road trip.

Try These Postures At Rest Stops:

  • Urvha Hastasana (Upward Salute) with Side Bend
  • Lunges
  • Seated Figure 4 Stretch
  • Seated Cat/Cow
  • Eagle Arms
  • Neck Stretches
  • Shoulder Rotations

Once You Get to Your Destination

  • Viparita Karani (Legs Up The Wall)
  • Supine Figure 4 Stretch
  • Setu Bandha Sarvangasana (Bridge Pose)
  • Bhujangasana (Cobra Pose)

I’ll be featuring some videos with brief road trip sequences in my newsletters. Be sure to sign up  if you’d find these helpful. You can also contact me to send you a pdf with sequences that you can bring with you for your next trip. Happy travels!

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

A Tour of the Core

As a society we are core obsessed. If a workout has the word “core” in it, it’s supposed to be good for us.  Apparently we should seek out such workouts because if “core” is involved we will become stronger, healthier and more attractive. I must admit that when I first hear the word core uttered, it was  shrouded in mystery and sounded difficult, perhaps even threatening. So what’s the big deal about core workouts? What’s all this hype about, and does it have to be difficult to be a good workout? Let’s unveil some of the mystery behind the core musculature.

For our purposes we’ll talk about two types of muscles; postural muscles and phasic muscles. Postural muscles help you maintain posture and keep you upright against the force of gravity. They support your frame and help with endurance, balance, and strength. Postural muscles are also called core muscles. They are deep within the body (at the core).

Phasic muscles allow you to move quickly and efficiently. They are the “doers.” To pick up a cup, kick a ball or stand up from a chair, phasic muscles are the first to volunteer for the task. The phasic muscles help you perform a task, but the postural muscles help you to maintain it. Sometimes the phasic muscles will try to do the job of the postural muscles. Unfortunately, since they are not built for endurance they often wear themselves out and get hurt. This is why it’s so important to strengthen the core muscles. Injuries often arise because phasic muscles are not strong enough to repeatedly perform a task that requires the support of core/postural muscles. The core muscles really “have the back” of the phasic muscles. If the phasic muscles are not quite strong enough (and this happens even with body builders) the core muscles step in to help out. So the core muscles must pitch in to help, or havoc ensues.

The core workouts that we hear about often focus on the deep abdominal muscles, which are important muscles to support our backs. However, postural muscles also include muscles in the neck, chest, hips and legs. Therefore, it’s important to try to strengthen the full range of core muscles in the body.  Several common yoga postures can help strengthen the core muscles, particularly if you hold them for 30 seconds or so. Here are a few examples.

  • Vasisthasana (Side Plank) engages the obliques, quadratus lumborum (the “hip hiker” muscle in the low back/hip area), and spinal extensors as they work against gravity to maintain the pose.
  • Setu Bandha Sarvangasana (Bridge Pose) is a good supportive pose that works many of the hip and leg muscles as they hold the spine up.
  • Utkatasana (Chair Pose) is a vigorous and powerful pose known for increasing strength in the quads and gluteus muscles. It also works the spinal extensor muscles as you reach your arms overhead.
  • Vrksasana (Tree Pose) like many balance poses, standing on one leg can work the hip, leg and deep abdominal muscles. Try to keep the hip of the standing leg from drooping as it’s important to keep the quadratus lumborum muscle strong to reduce injury to the back.

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

 

Samskaras and Pain

Pain is an interesting word. We all know that pain means we hurt. Sometimes the reason we hurt is obvious….an injury for example. Other times the source of pain is not apparent. But how does pain develop? Pain can occur when there’s tissue damage….i.e. a broken limb. It is also true that pain can be severe even when there is no tissue damage. Pain is the brain’s response to trauma. This response can take place even if the area has healed.

Physiologically this works through neural pathways. The brain receive a signal from muscles and other organs. If the message is that there may be danger (think touching a hot surface) the brain sends it’s own painful signal via the nerves to pull away quick. All this happens in seconds. This is an important response that is designed to protect the body from injury.

This response can become a habitual one that occurs even when the danger passes. So the brain interprets a signal that previously was associated with danger, and it sends a signal of pain to protect from tissue damage. It seems a little screwed up, right? However, if the brain did not respond to touching a hot surface with pain, you may leave your hand on a hot surface and suffer 3rd degree burns. The problem occurs when the brain gets into the habit of sending pain signals when there is no danger to the body.

There is a yogic term for these habitual patterns. It is a samskara…a  learned response or pattern of behavior. Samskara can refer to emotional, social or physical behavior. The physical aspect of a samskara is the learned response of the nervous system to some sort of action or stimulus. Sometimes this happens quickly. A good example is practicing a balance pose. The first side often feels more shaky than the second side. Sometimes there’s a physical reason for this, such as strength differences between the two lower limbs. However, it is often a samskara. The brain and nervous system has already learned what to do from practicing the posture on the first side. Therefore side number 2 seems easier.

Samskaras can also contribute to chronic pain. The neural pathway signals for pain to occur in response to danger. Sometimes something occurs that has indicated danger in the past. Even though there is no current danger (i.e. no tissue damage) the brain still signals the nerves to respond with pain. This can  become a vicious circle because pain can increase stress which can make nerves more sensitive and thus more susceptible to pain.

It’s important to note that there is no one size fits all approach to reprogramming your samskaras or your pain. The first step should always be to visit your doctor, physical therapist or other healthcare practitioner. In addition to medical care it is useful to reduce stress levels and shift your focus away from the pain. Yoga, meditation, and other mindfulness practices can help to resolve painful samskaras.

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Magical Breath

What do you always carry with you that has the power to alleviate pain, release stress and promote a healthy heart? It may seem like the answer is a magical amulet or potion, but the answer is our breath. It can do these things and so much more. However, many of us do not use the simple tool of Pranayama (Breathing Techniques) to help us improve our health.

Being able to control our breath is important. With each inhale we bring oxygenated air into the lungs. Oxygenated red blood cells travel through the blood  to all areas of the body. The oxygen then converts glucose to energy, thus supporting physical activity and keeping tissues healthy. As this is occurring, the de-oxygenated blood cells become the waste product of carbon dioxide and exit the body through the exhale. So much is happening at once from one simple breath, it’s really quite miraculous!

The pace and rhythm of the breath is a good gauge of where our mind and body is at. Shallow, quick breaths may occur after running a distance, or indicate an anxious mind. Practicing Pranyama is a wonderful way to establish inner focus and slow the heart rate. Additionally, it  can reduce stress or anxiety, and help manage pain.

Pranayama is absolutely something you can do at home (or anywhere) on your own. Try starting with these simple techniques and let the magic of the breath help you with your wellness goals.

5 Second Breath:

  • Take a slow breath in through the nose for 5 seconds
  • Exhale to another count of 5 seconds
  • Repeat 5-10 times

Double the Exhale:

  • Inhale to a count of 4
  • Exhale slowly and smoothly to a count of 8
  • you can do this with any count, as long as the exhale is double the length of the inhale
  • Repeat 5-10 times

Inhale/Exhale Count:

  • Breath normally, but count each inhale until you reach a count of 10
  • After you get to 10 inhales, repeat by counting 10 exhales
  • This is great for calming the mind

I love to use the exhale to allow the body to relax. Lately I’ve been closing my yoga classes with two inhale/exhales through the nose, encouraging relaxation and release on each exhale.

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Pain Bringing You to Your Knees?

The knee has an important job. It helps us walk, and is the midway point between the hips and the ankles. The knee has the distinction of being the largest joint of the human body. It’s easy to take this simple looking joint for granted, but it is also the most complex joint in the body. The kneecap (patella) is shaped to fit precisely against the bones beneath it, like interlocking puzzle pieces. Other parts of this puzzle are structures designed to cushion and support the bones. This includes muscles, cartilage, ligaments and the menisci (cushiony shock absorbers on the inside and outside of the knee). The location of the knee joint makes it either a goodwill ambassador or bad news reporter to the rest of the body. Problems with the knees can affect feet, ankles, hips and low back. Plus, knee pain itself is no fun!

There are indeed many conditions and injuries of the knee. Today we explore  arthritis in the knee, and propose some solutions to keep our knees happy. Arthritis is a degenerative disease that causes stiffness, pain, swelling and lack of motion in the joints. The knee supports the upper body and withstands a lifetime of motion. Because of this, wear and tear takes its toll. The cartilage, which protects adjacent bones from rubbing against each other, starts to wear down. This process can also be accelerated from injury to the knees.

There are several things we can do to keep the knees healthy. First, alignment is essential. The knee should track over the center of the foot. (Keep this in mind in your next yoga class), When the knee goes inward toward midline it’s been found to contribute to arthritis pain and inflammation….ouch!

To help with alignment, start by making sure you have good shoes. Sometimes all it takes is good shoes with arch support to help align the knees and alleviate pressure on the joints. Also, keep in mind that the ankles, hips, SI joint, and low back all have a role to play in keeping the knees strong. Ankles and hips can get tight, so practice stretches to keep them supple. Strengthen the core abdominal muscles. This will support the low back, which will help support the knees.

Here are some yoga postures that can help your knees:

    • Utkatanasana (Chair Pose)
    • Utkatanasana hugging a yoga block between the knees
    • Virabhadrasana 1 (Warrior 1)
    • Adho Mukha Svanasna (Downward Dog) Look back to see it your knees are aligned
    • Setu Bandha Sarvangasna (Bridge Pose)
    • Trikonasana (Triangle Pose)
    • Uttitta Parsvokonasana (Lateral Angle Pose)
    • Plank
    • Supine Figure 4 Stretch
    • Supta Padangustasana (Supine Hamstring Stretch)

Working on the knees involves a lot of exercises or yoga postures because so many parts of the body support the knees. Regular yoga classes can help with creating suppleness in the tight areas of the body, and also strengthening hip and core muscles. If you’d like to join me for one of my classes, check out my schedule page here. I would also be happy to work with you individually. If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Jumping in Feet First

In yoga (and in balance in general) our foundation is our feet. If there’s alignment issues in a standing yoga posture, we look at the feet and work our way up. Even slight changes in foot position can improve your yoga practice. When our feet are faced with an injury, even a slight one, it can affect our balance and movement patterns. The foot is an amazing structure that’s designed to help propel us forward while keeping the body above balanced and strong. Like the foundation of a house, feet are designed to withstand weight, activity and movement. They are flexible enough to do so while navigating uneven ground, surfaces that change, and challenging footwear. Sadly, Imbalances in the feet can lead to issues such as ankle injuries, plantar fasciitis, stress fractures, neuropathies, etc.

To understand a little more about this important body part, let’s delve deeper into the feet. But before jumping in feet first, we must keep in mind that the calves and knees are important to foot health as well. Try to keep the muscles above and below the knees (thighs, calves, and shins) strong and flexible with regular exercise and stretches.

The feet themselves are made up of LOTS of bones, muscles, and other structures. The bones of the foot include the two lower leg bones (tibia and fibula), which connect to a bone called the talus to form the ankle joint. The talus sits on top of the calcaneus, or heel bone. It also connects with the bones that form the shape of the foot. The mid-foot is made up of the tarsal/metatarsal bones. Then the phalanges form our toes.

Bones provide structure to the foot, then arches (two that go from front to back and one side to side) act like shock absorbers as we walk, run, skip, dance, etc. There are lots of muscles. Some of them start in the leg and go into the foot allowing for motion at the ankle. Within the foot lay the intrinsic muscles. These are 4 layers of muscles that help with all the small movements necessary to navigate the earth. On top of all the muscles is fascia (a sheet of connective tissue covering and surrounding the muscles). There are so many structures in these feet of ours, it’s easy to see how problems can occur. So make sure to take care of your feet so that they can take care of you.

To enhance foot health, try:

  • Wearing Supportive Shoes
  • Rolling a golf or lacrosse ball under foot to help with tightness (i.e. plantar fasciitis)
  • Stretch the Calf and Hamstring Muscles
  • Strengthen the Hip Muscles (This will help with balance and therefore also support the feet)

You can also try these yoga postures to help stretch and strengthen the foot:

  • Adho Mukha Svavasana (Downward Facing Dog)
  • Virabhadrasana 1 (Warrior 1)
  • Utkatasana (Chair Pose)
  • Prasarita Podottanasana (Wide-Legged Forward Fold)
  • Plank
  • Janu Sirsasana (One-Legged Forward Fold)
  • Prvta Janu Sirsasana (Revolved One-Legged Forward Fold)

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Yoga for YOU!

When I tell people I practice (and teach) yoga, I often hear someone tell me that they tried yoga once but quit because “I’m just not flexible.” I truly believe that yoga is for everyone. Yoga meets you where you are. Many people think that yoga is off the table for them because they can’t bend into the same shapes they see the instructor or other students achieve. Others come to yoga class and tough it out….trying to make their body go beyond its limits to get to what they believe yoga should look like. I’ve even had clients who have injured themselves in yoga classes by exceeding their body’s limits. This belief that we need to achieve a certain look, or go further into a posture is, in my opinion, simply not yoga. Yoga is not about looks, or doing what everyone else is doing. There is no way to be the “cool kid” in a yoga class. We are all cool, because we are all doing yoga.

Yoga is a strictly personal endeavor. True, the instructor guides us through a postures and gives cues to help with alignment and prevent injury. However, how your body and mind interact with a yoga posture is entirely individual. The best gauge of how successful yoga class is lies in how it makes you feel. Even when a posture is challenging, you should be able to feel stable and supported in it. Sometimes this requires realigning the feet or other body parts. Engaging the core muscles also helps with stability. Whatever posture you’re in, you should be able to find ease in your pose and breathe consciously and comfortably.

If you’ve taken yoga in the past and felt inflexible or uncomfortable, I encourage you to try again with an open mind. Try a virtual class at home, or step into a yoga studio, gym or rec center. Remember to make the class truly your own and approach the yoga postures the way your  body would want you to.

Whether you’re a new yoga student, or someone who’s been practicing for many years, ask yourself the following questions next time you take a yoga class.

“How does this make me feel?” and  “Can I find ease in this posture?”

If  you’re feeling discomfort or pain, The the next question should be, “What can be adjusted to alleviate the tension?” If you’re at an in person class, don’t be shy…ask the instructor for a variation. If you’re practicing with an online class or video, start by adjusting the feet (in a standing posture) and see what stance feels the best.

“What is my breath doing?” Breath tells us a lot. When we are stressed or anxious, our breath is rapid and our heartbeat is fast. When we are in pain, we may unconsciously hold our breath. Sometimes finding ease in a pose can be achieved by altering the breath. Breathing slowly lowers the heart rate and blood pressure. It helps the body release muscle tension that may be causing tension or interfering in relaxing into a yoga posture.

Listen to your body, but also listen to your heart and your mind. This can be the difference between an enjoyable experience (not just in yoga, but in general), and one of discomfort or pain.

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Walking The Labyrinth

Recently I made a small rock labyrinth in my backyard. Many people think of a labyrinth as a circular maze. However, a maze is like a puzzle that you have to solve. In a maze, you run into obstacles and have to turn around, or perhaps even start over. It can be quite frustrating. In contrast, a labyrinth has one clear path to the center. If you follow the path…..you find the center. This makes a labyrinth perfect for a walking meditation.

My labyrinth is made up of stones that sometimes get knocked aside (I suspect my dog has something to do with this), so sometimes while walking I place the stones back where they belong. Some days I walk to the center and directly back out, and other days I sit in meditation when I reach the center. Walking a labyrinth is about the journey, not the destination. You can walk quickly, slowly, pause during your walk, replace stones, coax your dog out of the path, etc. The only real rule is that you follow the path. How you follow it, is up to you.

When you walk a labyrinth it initially looks like you’re going straight to the center, then the path turns and takes you to the outer edges of the labyrinth. It turns again and you are on your way to the center again. It’s a lot like our path in life. Sometimes you’re heading towards what you feel is central and meaningful, then your path takes you another way. Then the path turns again towards the center. This is can be compared to the twists and turns we have in life. We may be headed somewhere, only to have to go in a different direction. Another turn or two brings us back to our purpose, our center.

Overall, adding the labyrinth as an option for meditation has been a wonderful way for me to start the day invigorated, or end the day with a sense of serenity. I highly recommend taking a little time to yourself outdoors focusing on breath, even if you only have a few minutes. This pause in your day may bring you to your center, or just allow you to follow your path in the direction you need to be.

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Core Need Not Be A Chore

I still remember the first time I heard the word “core” in a yoga class. It was long before I was a PTA or a yoga teacher. I was on a yoga retreat with a co-worker. She was an avid runner in fantastic shape. I had just started practicing yoga consistently. The yoga instructor asked what we wanted to work on. I was thinking of serenity and a mind-body connection….and of course some lovely stretches. Then my friend answered with the word “CORE” in a very serious tone. I thought to myself, “I don’t know what that core thing is, but it sounds scary and difficult.” Just as I was thinking that I was in over my head, the instructor mentioned there was another class that would suit her goals better. I breathed a sigh of relief and declined to go with her when she invited me.

Fast forward a few years and I’m a huge fan of the “C” word. Core muscles lie deep within the body and are also referred to as postural or tonic muscles. They are built for support and endurance. Stretching and strengthening core muscles help them to support the spine and other parts of the body. That’s right….I said “other parts.” Core muscles are not limited to abdominal muscles, they are also present in the hips, legs, chest and shoulders.

Even though core exercises brings about images of a million sit ups and planks, it’s important to note that to keep our core muscles in top form we should strive for flexibility and strength. Core muscles work against gravity to keep us upright during walking or sitting, and help with other functional daily activities. This means that they often get tight and shortened which can cause them to inhibit other movements. For example when one tries, but is unable, to do an abdominal crunch the cause may be weakness in abdominals OR tightness in the extensor muscles of the spine. If the spine is unable to flex because of tightness in the back it inhibits the abdominal crunch. Therefore, for healthy core muscles we should incorporate both stretching and strengthening into our repertoire. Yoga is an ideal way to do this.

Here are some yoga postures that can help some of your postural muscles (and all the others) become healthier and happier.

  • Uttanasana (Standing Forward Fold)
  • Balasana (Child’s Pose)
  • Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
  • Vasisthasana (Side Plank)
  • Uttita Parsvakonasana (Extended Side Angle Pose)
  • Virabhadrasana 1 (Warrior 1)
  • Anantasana (Side Reclining Leg Lift)
  • Ardha Matsyendrasana (Half Lord of the Fishes Pose)

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also join me for one of my classes. See my offerings on my schedule page.

For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

What to Do When You Overdo…

(aka Don’t let DOMS dominate you)

We’ve all been there; sore achy muscles the day after a workout or physical labor. Walking funny, due to overused muscles after “leg day” at the gym, is often worn like a badge of honor. You know you really killed it at the gym if you’re in pain afterwards….right?

I must confess that I’ve never been one who loves working out. I consider it a necessary part of life to keep my heart healthy. I delight in practicing yoga, meditation, and core strengthening every morning. I go to the gym for a little more strengthening, and to really get my heart pumping. Although I’ve had a few muscles that let me know they worked hard, I have yet to be walking funny, or screaming in pain as I sit in a chair after my workouts. As I hear the laments of others post-workout, I sometimes ask myself…..”Am I doing this right?” and “Why doesn’t it hurt more?” But seriously….is muscle soreness and extreme stiffness/pain necessary for muscles to gain strength?

While it is common for muscles to feel sore a day or two after a new exercise program, if there’s extreme pain or loss of function a day or two afterwards, then that’s NOT okay. There’s a name for this phenomenon…..Delayed Onset Muscle Soreness, or DOMS for short. DOMS happens when tissues break down as a result of being overstretched, creating small tears in the muscle fibers. Since this is actually an injury to the muscle, that muscle then needs to recover before any gains in strengthening can be made. You have to start over and progress gradually to achieve your goals. So how can one find relief when DOMS occurs.?

Here are some ways to avoid DOMS during a workout

  • Warm up before resistance training
  • Have consistency in your workouts
  • Don’t try to push through the pain (your body is telling you to back off)
  • Be conscious of your form while exercising.
  • Avoid intense stretches
  • Stay hydrated
  • Consider using compression garments during your workout

If you do “overdo” it, here are some ideas to find relief from DOMS

  • Rest. Give the muscles time to recover.
  • Gentle massage can help (avoid deep massages, though)
  • Use a Foam Roller or self massage with a towel roll
  • Compression Garments
  • Light exercise with gentle movements
  • Hot packs or warm baths can help

As I said earlier, I’ve engaged in negative self talk, when witnessing others pain after workouts. Was my workout effective….even without the pain? True, I will never be a gym worshiper, but I’m confident that I can do what’s good for my heart , avoid injury, AND make gains in strengthening and endurance. So I’m changing the question to myself to, “What am I doing right?”

For a yoga class to help all your body parts feel better, try one of my weekly offerings. I teach Hatha Yoga (Sundays 5-6 pm MT), Yoga 1 (Mondays, 5:30 pm MT) and Healing through Yoga (Wednesdays at 5:30 MT).

If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at lorie@wellnesswithlorie.com. You can also sign up for a class or private session by clicking here. For more tips on pain relief and injury prevention through yoga and physical therapy, sign up for my newsletter here, or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie