Tips to Enhance Wellness

Have a Seat

“It hurts to be beautiful.” I remember this saying when I was growing up. It referred to the idea that many fashion trends, particularly for women, are not made for comfort. Just think about high heels and panthose. Ah…the suffering we go through for the sake of fashion! Perhaps you’ve “evolved” beyond those harmful trends. But many of us still bow to fashion in our homes even if that means using furniture that contributes to bad posture or an achy spine.

Most people don’t know this, but my first degree is a Bachelor of Fine Arts in Interior Design. Although I still think of myself as an artist, I only put my interior design background to work when someone asks my opinion of how something looks in their house. However, the worlds of physical therapy, yoga, and interior design often share paths when it comes to our living environment. Certainly the artist in all of us veers toward the beauty or emotional feeling of a piece of furniture. But maybe we should reconsider that big, squishy couch. As we sink into furniture to binge watch our favorite shows, the tissues of the body are slowly remodeling into an unnatural shape. That’s why when we get up after TV time our body may not want to recoil into its correct posture. This  can lead to achiness or, eventually, back problems.

I’m a big advocate of proper posture. In past posts, I’ve given tips on proper seated alignment. Good posture is important for desk workers. But what about during our “couch potato” time? Certainly good posture can be achieved in any environment, but when considering furniture why not think about how it can help us maintain good postural habits while still feeling comfy cozy? Perhaps these seem like opposite sides of the spectrum, but when working in concert, then comfort and good posture can help you relax and restore.

When looking at a piece of living room furniture, one must assess the height, firmness and depth of the item. A piece of furniture that is too low can stress the knees, hips and back as one sits or stands. If it is too soft it can be difficult to get up out of. Soft cushions also do not offer support for the spine and can cause us to round the spine while sitting or reclining. A chair that is too deep can also cause us to slump. Potentially as we lean back to the back of a chair, the body may be creating an uncomfortable shape. A lack of support and slumping in our seats also puts more stress and weight on our low back…ouch!

Don’t worry….I’m not advocating ugly living room furniture that only allows our body to sit in one perfect postural position for hours on end. However, I am suggesting to keep the following tips in mind the next time you’re looking to update your furnishings.

First, know your body, your sitting style, and that of those that will be using the furniture the most. Think about leg length, hip strength and whether back pain is an issue. Know how long your legs are from hip to knee crease. This will give you an idea of what depth of furniture would work well for you. You may find a couch you love, but your back doesn’t touch the backrest because you have short legs. This may be fine if you usually sit with legs elevated or you like to scooch back and sit cross-legged while you relax. If you prefer to have your feet on the floor, opt for a different couch or use a firm throw pillow behind your back to take away some of the seat depth.

If you, your family, or someone who visits frequently, has arthritis, knee problems, or back problems consider getting seating that has a set height of 16 inches or more. This height will help put less stress on the joints on the descent to sitting. It will also be easier to rise up out of. Using the arms of an arm chair is also helpful for those who have trouble rising. If sitting and rising from a seat is, or becomes, uncomfortable or feels unstable, try strengthening the hip and low back muscles. A healthy back definitely benefits from comfortable, supportive furniture. Strengthening leg, hip and back muscles will further support the body.

Maybe you already have the perfect sitting area. Now it’s time to work on those muscles! Try these exercises and yoga postures to keep your body in great shape to be able to really relax into that furniture!

  • Sit to Stands:
    • Sit into a chair really slowly, then rise up from a chair  slowly and repeat (you’d be surprised how 10 or so of these will strengthen those thigh muscles!)
  • Clamshells
    • Lay on left side with hips and knees bent (fetal position)
    • With ankles together slowly open legs, raising right knee up
    • Make sure the pelvis is stable (not rocking backwards). Only lift knee to a height that allows you to keep pelvis stable.
    • Slowly lower the knee back to the starting position.
    • For more resistance you can place your right hand on your right thigh and apply resistance as you lift the knee.
    • Repeat 10-20 times per side
  • Supine Leg Lifts
    • Lay on back with knees bent and feet flat
    • Engage your deep abdominals first
    • With right knee straight, lift right leg 12-18 inches off ground
    • Slowly lower heel towards floor, then back up again
    • Repeat 10 times per side
  • Heel Raises
    • Lift heels up and down slowly 10-20 times
  • Utkatasana (Chair Pose)
  • Setu Bandha Sarvangasana (Bridge Pose)
  • One-legged Bridge Pose
  • Standing Figure Four that slowly transitions to Virabhadrasa (Warrior) 1

For a personalized sequence for to strengthen hips or relieve back pain, contact me at lorie@wellnesswithlorie.com Find more tips on pain relief and injury prevention through yoga and physical therapy on my website at http://www.wellnesswithlorie.com or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Good Shoes and Yoga

There’s no body part that works harder than the feet. They are tasked with propelling us from place to place, transporting the load of the body, traversing uneven surfaces, and sometimes completing a “look” with stylish footwear. They are an integral part of the overall function of the body. This is why injuries to the  feet have such an impact on our overall health. There are so many structures in our wonderful, and wonderous, feet that there are many things that can go wrong. Rather than go into each malady in detail we will focus on how to keep the feet happy and healthy, and how yoga fits into this.

    • 3 way heel raises
    • Virabhadrasana 1 Lunge
    • Parsvottanasana
    • Prasarita Podottanasana
    • Lift toes and balance on heels
    • Tree Pose
    • Squat
    • utkatasana
    • Eagle Pose
    • calf stretch
    • Ankle rotation
    • cycling

And last but certainly not least, you should wear good, supportive shoes. Also consider getting inserts for your shoes if they don’t offer good support. This is particularly true when you need to walk, run or hike a distance, or if you spend a lot of time on your feet for your occupation.

Are Your Muscles Plastic or Elastic?

Fun fact…..muscles and other soft tissue have different ranges of stretch. There is an elastic stretch or a plastic stretch. An elastic stretch is when the tissue stretches, but then returns to its original length. This is similar to a rubber band stretching and contracting. In a plastic stretch the muscle, or other tissue, remodels and takes on new shape or length. This is important because to make a real difference for tight muscles you need to hold a stretch long enough to help that muscle find permanent lengthening.

This is also true of connective tissue, such as fascia. Fascia is a weblike tissue that surrounds each muscle fiber and the muscle as a whole. Sometimes when we feel stiff and tight it helps to bring pliability to the fascia. This is where stretching can really help. Since fascia surrounds muscle, stretching the muscles also stretches fascia. Unfortunately, many people stretch briefly before or after a workout and some rarely stretch at all. If you’re wondering why your muscles are tight even though you’re stretching, perhaps it’s time to slow down and hold your stretches longer. It is also important to stretch regularly. A weekly yoga class is great, but in between you should still stretch daily to provide the suppleness you may be seeking.

In order to reach the plastic phase of  a stretch, you should stretch for ninety seconds or more. This can happen in one long stretch or can be broken up into two or three stretches, i.e. repeating a thirty second stretch three times. To get even more benefit, try incorporating breath. First, slow your breath. Then come into a stretch and set a thirty second timer. While you’re in the stretch count your breath cycles (a breath cycle includes an inhale and exhale). Then you’ll know how many of your breath cycles are in a thirty second time block. Now you can count breaths, instead of using a timer, when you stretch. In addition to getting a good stretch, this practice is very relaxing and can lower blood pressure and heart rate.

In answer to the title question, “Are your muscles plastic or elastic?” The simple and technical answer is that they are neither. Your muscles are of course made up of muscle fibers and fascia, which have the ability to stretch into a plastic or elastic range. A more philosophical answer may be that your muscles may now be elastic, but  aspire to be plastic. Thus, remodeling into a more efficient or desirable length and shape.

For a personalized sequence for back pain, contact me at lorie@wellnesswithlorie.com Find more tips on pain relief and injury prevention through yoga and physical therapy on my website at http://www.wellnesswithlorie.com or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Introducing the Multifidus Muscle!

Introducing the multifidus muscle. Most people in the world will suffer at some point from back pain. Everything from structural issues to injury, trauma, overuse of muscles, and weak abdominal core muscles can contribute to low back pain. Sometimes when the low back feels tension, the real cause might be deeper than the muscles that ache.

a woman working out on the grass field
Photo by Kampus Production on Pexels.com

One such cause may be weakness in the multifidus muscle. The multifidus is a muscle that runs all the way up the spine from the sacrum to the neck. It attaches vertebrae to vertebrae as it wiggles and weaves its way up the spine. The multifidus is a powerhouse of a muscle because the job it has is to rotate, side-bend and extend the entire spine. This includes the low back, mid-back, upper back and neck. The deep muscles are built for stability and endurance, and the multifidus is no exception to this. Although this muscle should be front and center when it comes to the long, endurance job of holding up the spine, sometimes it becomes weak and underused.

The multifidus lays deep in the spine under other muscles. Often the more superficial muscles volunteer to do work that is better suited for the multifidus or one of its nearby partner muscles. The Quadratus Lumborum,  a large, superficial muscle in the low  back/hip area, is one such muscle that insists on stepping in when deeper muscles should complete the task. This leads to tightness and tension of the low back. It is not merely  enough to stretch these tight muscles. Strengthening of the deep endurance muscles is essential to promoting spinal health and a long term solution to pain relief. To strengthen this muscle with yoga, try the following postures:

  • Salabhasana (Locust Pose)
  • Ardha Matsyendrasana (Half Lord of the Fishes Pose)
  • Parivrtta Janu Sirsasana (Revolved Head to Knee Pose)
  • Parivtta Trikonasana (Revolved Triangle)
  • Nataranjasana (Dancer Pose)

For a personalized sequence for back pain, contact me at lorie@wellnesswithlorie.com Find more tips on pain relief and injury prevention through yoga and physical therapy on my website at http://www.wellnesswithlorie.com or follow me on social media on FaceBook @yogalorie, Instagram Wellness_with_Lorie, or LinkedIn yogalorie

Get Out of Your Box

A million years ago when I was in art school I had an art history professor who used to say that we lived in boxes, worked in boxes and moved between these two boxes in boxes. This seems more true today that it did back then. We are able to do almost everything virtually, which was helpful indeed during long hours of quarantine. However, even though we can do everything from the comfort of our living room, doesn’t mean we should. Breaking out of our boxes and spending time outdoors comes with a myriad of health benefits, including decreasing blood pressure, increasing respiratory health, improving immune response, and improving sleep patterns. Some studies have even shown that time outdoors helps the body heal faster after injury or trauma.

Spending time outside stimulates all the senses. Regular doses of fresh air and sunshine helps reduce stress hormones, such as cortisol and adrenaline. As a result stress is reduced, blood pressure decreases, and respiratory health improves. Since a restful night sleep depends on regular circadian rhythms, getting a daily dose of natural sunlight can regulate circadian patterns and lead to better sleep. Spending time outdoors can also help your immune system because it helps it to distinguish which micro-organisms are helpful and which ones carry threats to the body.

As little as 2 hours a week of fresh air and sunshine is all you need to boost your health. Movement also enhances health, so if you practice yoga outside, you are able to couple the health benefits of yoga with the health benefits of being in nature……talk about a win-win! Try this variation of a Sun
Salutation sequence for your next outdoor health boost.

  • Tadasana (Mountain Pose):
    • Feet are parallel and are hip distance apart
    • Close your eyes and slow the breath, breathing in and out through the nose
    • Begin to notice all the sounds and scents around you.
    • Notice the temperature, the breeze, etc.
    • Take a few moments soaking in the senses, then open the eyes and notice the sights of nature
  • Urdvha Hastasana (Upward Salute)
    • Inhale, raise the arms overhead
    • Clasp the fingers together and bend over to the right side and then to the left
    • Come back to center and bring hands to heart
    • Take several breaths here
  • Uttanasana (Standing Forward Fold)
    • hinge at the hips, folding forward and down with a flat back
    • Hands find the earth or rest on the legs
    • Take a few breaths in Uttanasana, examine the ground….what do you see, smell and feel?
  • Adho Mukha Svanasana (Downward Facing Dog)
    • Bring hands to earth, step one foot back, then the other
    • Hips reach up towards the sky
    • Check out the world upside down. A new perspective is always good!
  • Virabhadrasana 1 (Warrior 1) Lunge
    • Step the left foot forward between the hands
    • Right foot has the heel up, weight is in the ball of the foot
    • Settle into the feet as you lift your torso and raise arms up towards the sky
  • Virabhadrasana 2 (Warrior 2)
    • Pivot on the ball of the right foot, feet are now perpendicular to each other
    • Bend the left knee and bring arms to a “T” position
    • Look out over your left fingertips
    • Think about how the world looks, feels and sounds.
    • Feel rooted in the earth….you are part of nature!
  • Prasarita Padottanasana (Wide-Legged Forward Fold)
    • Both feet are parallel, fold forward and down with a flat back
    • Another great view of the world upside down!
  • Lunge, then step forward into Tadasana
  • Take a moment, close your eyes and slow your breath
    • This time instead of focusing on the outside world, focus on your inner self
    • How does the body feel physically, mentally, emotionally?
  • Now repeat this sequence on the other side.

So go ahead….Get out of your box! Let the sunshine and fresh air work its magic on your health! 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

The Health Benefits of OM

A number of years ago I went to a yoga conference in California for yoga instructors. The conference had extensive offerings. There were sessions on  anatomy, teaching techniques, meditation, the business side of yoga, and more.  At the time I was a newly single mom working and going to school. I remember the frenzied pace at which I prepared for this extended weekend as I rushed to submit  assignments to classes a few days earlier than they were due. This made for some late nights and I was exhausted by the time I arrived at the conference. But it’s a yoga conference, right? A morning yoga practice and (I thought) I’d be good as new.

The first workshop I took was a two hour lecture on the business of yoga. By the time I got to lunch, I felt achy,  worn out and had a terrible headache. I worried that I was starting to come down with something. The person who  sat next to me at lunch suggested I take something more relaxing for the next track, instead of the other lecture class I had planned. The options on the schedule were so extensive that they overwhelmed me, so I decided to stay right where I was and take whatever class was in the space I was already in. Lucky for me, that this  class explored the practice of chanting AUM (commonly known as OM). We learned about the meanings of AUM, practiced various ways of chanting, and listened to others as they chanted. When the class was over my headache was gone and I felt refreshed and relaxed. I felt like I’d been through a miracle cure!

It turns out that chanting AUM has physiological health benefits. Some of these benefits are stimulation of the vagus nerve, calming the limbic system. regulation of  heart rate,  and a decrease in blood pressure. The vagus nerve is a nerve in the brain that regulates many internal organs and body functions. One job of the vagus nerve is to send a signal to the limbic system to respond to potential dangers to the body. The limbic system is in charge of  behavior responses to stress or fear. This includes the “fight or flight” response that helps us deal with trauma. When our limbic system is stuck in the “on” position it causes emotional and physical stress. When I was at that yoga conference I believe my limbic system was in overdrive, which caused unnecessary stress and manifested into physical symptoms. 

Chanting AUM slows the breath and creates a vibration in the back of the throat. This vibration helps to stimulate the vagus nerve, which then sends a signal to the limbic system to calm down. As the limbic system calms down stress is reduced. Then physical symptoms (such as mine were) can also be resolved. 

Much like meditation, chanting AUM also has a positive effect on the cardiac system. The breath slows as we chant. This regulates the rhythm of the heart and  increases blood flow. Because of increased blood flow and stress reduction, there is also a reduction in blood pressure. 

Chanting AUM is a lovely and simple practice. It’s important to note that the chanting of AUM is a blend of three sounds, followed briefly by silence. The first sound is Ah, second is Ooh, and third is Mmm. As you chant try pronouncing each part of AUM.  Then blend each sound into the following sound. After the Mmmm sound take a brief silence before starting the next AUM or finishing the practice. Try to notice the shape of the mouth for each sound and the feeling in the throat. Here is a breakdown of what this might look/feel like:

A “Ahhh” Mouth is open
(like singing)		 Vibration in back of throat
U “Oooh” Lips partially pursed (like blowing out candle) Vibration in throat and/or heart
M “Mmm” Lips closed (Like humming) Vibration in lips and/or throat

 

I encourage you to try chanting AUM at home! 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 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

Yoga for Arthritis

Osteoarthritis (OA) affects the vast majority of adults as they age. Sadly, this condition can lead to swollen, painful joints, and loss of function. Treatments for arthritis range from physical therapy to medications to surgery. It is also possible (and usually preferable) to manage symptoms oneself through a healthy lifestyle. Increasing physical activity and managing one’s diet can help reduce symptoms and avoid further injury. Regular exercise, even a regular walking routine, can  prevent further complications associated with OA.

Yoga fits beautifully into a healthy lifestyle and has been shown to improve symptoms of OA. Motion and stretching can reduce swelling and help achy joints feel better. Yoga can also increase strength, endurance, and flexibility. Additionally, the meditative aspect of yoga helps relieve stress. Stress has been shown to exacerbate symptoms of arthritis, so mind-body practices such as Yoga, Meditation, Tai Chi and Qigong are excellent practices to adopt.

Many postures that you find in a typical Yoga class sequence are great options for those with OA. Try the following postures to help those achy joints:

  • Vrksasana (Tree Pose)
  • Trikonasana (Triangle Pose)
  • Prvta Trikonasana (Revolved Triangle Pose)
  • Virabhadrasana 2 (Warrior 2)
  • Parsvakonasna (Lateral Angle Pose)
  • Setu Bandha Sarvangasna (Bridge Pose)
  • 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

 

 

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

Winding Down

For the first time in over a year, I’m not teaching my “Unwind the Spine” class on a Friday night. I have mixed emotions about this. First, I welcome the opportunity to spend more time with my family. I’m looking forward to pouring my energy into creating a delicious Friday night Shabbat meal for family and close friends. However, I’ll miss spending time with my family of yogis as we welcome the weekend, and let go of tension from the week.

“Unwind the Spine” was a lovely class that started just before the pandemic forced us all to rethink where and how we do yoga. When I first started this class I was excited to use foam rollers and other props that were available at Refresh Studios. Since foam rollers, blocks, bolsters and the like are not always available to students in their homes, I had to shift my teaching style to find household items to use as props. The homemade towel roll bolster was born! I found that simply folding a bath towel in four and rolling it from the short end can work wonders to unravel tight areas of the spine. One day I’ll teach “Unwind the Spine” again. Until then, roll up your towel and try these tips to loosen up some of your tightest areas:

  • To relieve upper back tension:
    • Place the towel roll horizontally on your yoga mat and lie down with the roll across your shoulder blades
    • Bring your arms out to a Cactus/Goal Post position
    • Take 10 (ish) slow breaths in and out through the nose. Try to release and relax with each exhale
    • Next, on the inhale bring your arms (with elbows bent) toward each other
    • As you exhale lower the arms (still with elbows bent) to or toward the floor
    • Repeat this sequence 5-10 times
  • To release lower back/hip tension:
    • Place the towel horizontally on your yoga mat and lie down with the roll under the small of your back
    • Make sure your tushie is supported and touching the floor
    • Bring the legs a little wider than hip distance apart and let the toes point inward toward each other
    • Take 10 (ish) slow breaths in and out through the nose. Try to release and relax with each exhale
    • Now bend the knees and place feet flat on floor, lift the hips and move the roll downward so it is under the hip bones
    • As you exhale lower both knees toward the right until the left hip raises slightly off the towel roll
    • Inhale knees to center, then exhale both knees to the left
    • Repeat this sequence 5-10 times
  • Alter the position above by lifting hips and moving the towel roll to the right. Now only the right hip will be on the towel, while the left hip comes to the floor.
    • Lift the right foot off the floor with the knee bent
    • Keeping the knee bent, make slow circles with the right leg
    • You can leave the left knee bent with foot on floor, or extend it and let the leg rest on the floor (extending the leg will intensify the massage)
    • After you’ve made 5-10 circles on the right, repeat on left side.

One day, I hope to bring “Unwind the Spine” back. Until then, try the above towel tricks or join me for 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

Wrist Watch

Two years ago I had carpal tunnel surgery on both wrists. Not at the same time…..that would have been crazy! I recovered from the first (mostly), and had surgery on the second soon after. As you might suspect, it really messed with my yoga practice. I never really thought about how many downward dogs were in a yoga class until I struggled with this kind of discomfort. Many yoga practitioners have asked me how to prevent wrist pain while in postures like table, plank and downward dog. The first thing to do is to have the pain checked out by your doctor. Carpal Tunnel Syndrome, when left untreated can lead to permanent problems, such as decreased muscle strength and function, or lack of sensation. But enough gloom and doom. The big question for yogis is what to do during a yoga class to prevent pain and avoid further injury.

Let’s first take a peek inside the wrist to get an idea of what’s going on in there. Which is actually quite a lot! Although there may be other causes of wrist pain, I’ll focus on the carpal tunnel since this is such a prevalent problem in our society. The carpal tunnel is a space between structures on the anterior (palm side) of the wrist. This space is like a pipeline for the median nerve and a bunch of muscle tendons as they go from the arm to the hand and fingers. The median nerve supplies muscles in the forearm, palm and fingers of the hand. It has the job of making the muscles of the thumb, index finger and middle finger move. It’s responsible for us being able to grasp objects, so it’s pretty important. Repetitive motion and continuous pressure on the anterior wrist can cause inflammation in the muscle tendons. The pipeline (carpal tunnel) gets clogged in a way, and then compresses the median nerve. Compression often causes tingling or pain in the fingers (thumb, index and middle), can reduce the ability to grasp objects, or cause one to drop objects. By the way, If you start to drop objects…..it’s definitely time to go to the doctor.

Because of pressure on the wrists, Carpal Tunnel Syndrome can also cause pain or discomfort in the above mentioned yoga postures. To avoid this discomfort check your alignment when you’re in postures with weight on your hands. Try the following tips when in table, downward facing dog or plank pose:

Table:

  1. Come onto your hands and knees and align your wrists under your shoulders and knees under your hips
  2. Spread your fingers wide
  3. Internally rotate your forearms inward so that the insides of the elbows face toward each other instead of facing forward
  4. Finally, press the mound under the base of your index finger into the earth. This will take pressure off your thumbs and wrist
  5. Try to have the weight equally distributed between the hands and the legs

Downward Facing Dog

  1. From your position in table, tuck your toes under and lift your hips up
  2. Now rotate your forearms outward
  3. As in table, press the mound under the base of your index finger into the earth. This will take pressure off your thumbs and wrist
  4. Evenly distribute your weight between your hands and your feet so that not all the pressure is on the hands.

Plank

  1. Start in Table
  2. Extend each leg back and tuck the toes under to find your plank posture
  3. Rotate forearms inward and press down through the index finger mound
  4. Finally, press your heels back toward the wall behind you to distribute the weight more evenlyHopefully these tips will help make these three postures more comfortable and accessible during your yoga practice.

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

Lovingkindness for India

I’ve practiced yoga for over twenty years. I started when I was pregnant with my oldest child (now a young woman of 22). Yoga has gotten me through difficult times, as well as life’s daily challenges. It brings me joy, serenity, strength and enhanced physical health. Yoga also led me to become a physical therapist assistant, and without my daily meditation sessions, I would have never made it through school. I don’t believe I’m alone in this. Yoga has the ability to lift people up when they need it most. It is a meaningful, ancient practice that comes from India, a vibrant, diverse culture.

Sadly, this diverse, vibrant culture is hurting under another horrific surge of Covid-19. Even though I’ve never been to India, I find this heart wrenching. The United States is beginning to turn the corner as more people get vaccinated, and there’s even talk of things getting “back to normal.” India’s new normal is that of not enough hospital beds, oxygen, medicine, medical staff, supplies…..the list goes on and on. Yoga originated in India. And since yoga has so enriched my life, I feel that it’s time to give back to this country in their time of need.

India needs help! India needs lifting up….and they need it from us. In an article in the blog Lion’s Roar called “Help India Breathe” the author outlines ways in which we can help. The range from spiritual support, such as a Metta (Lovingkindness) practice, to ways to donate to help India. Give however you are able, either financially or with prayer, meditation or other spiritual practices. However, If you are also able to help financially, here are a few organizations that are helping with efforts in India:

  • Oxygen for India. This GoFundme campaign is trying to raise 1 million USD to deliver 3000 oxygen concentrators to India at a record cost of $350 per concentrator. 
  •  Coronavirus Relief Fund (Ketto): This portal hosts many individual fundraisers for supporting individual families in dire financial need.
  • The Mission Oxygen (accepts donations from non-Indians) initiative under this Ketto Fund was started by a group of respected Indian entrepreneurs who post regular updates on the progress of procuring concentrators for India.
  • Goonj: This respected disaster relief organization is providing essentials (includes food, supplies) for communities across India.Their initiative ‘Rahat’ was started last year. Their immediate and long-term support measures in cities and villages are addressed to families who due to paucity of resources and livelihood options were badly affected by the pandemic.

I am also excited that this weekend there is a yoga and meditation marathon via Zoom to help India with Covid relief. This marathon features yoga teachers from around the world coming together to help the country that has a place deep in all our hearts. You can donate whatever you can to participate. If this interests you, click here to register.

Wishing much peace, health and happiness to you, your friends and family! May you be happy, healthy, and free from harm.

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

 

How to Have Happy Hips

Hip tightness or pain is a frequent complaint of many. Sometimes this arises from lifestyle patterns, and other times from a previous injury that needs a little TLC. There are indeed many causes of hip pain. If you suffer from any pain that causes you to abstain from activities you previously engaged in, a trip to the doctor is warranted. For many people yoga and physical therapy can help.

The hip joint is an amazing structure. It is made up of the femur (thigh) bone, and the pelvis. The top of the femur has a knobby protrusion on it that fits snugly into a concave area in the pelvis. Muscles, ligaments and tendons all give stability to this joint. The design of the hip joint allows for lots of motion. Additionally, it is able to handle the load of the upper body, even as we carry heavy objects, walk up stairs, or engage in sports. It’s designed to do all this with efficiency and grace as we propel forward through our days on our two legs.

However, as with any fine machine, we need to take good care of the hip joints for them to be at their best. Today’s lifestyle of relative immobility can cause tension and tightness in the hips. Since we sit with our hips bent for hours on end, the hip flexors at the front of the thigh get tight. These muscles shorten which can cause pain in the low back, hips and knees. If you have tension in any of these areas, or feel pain while walking, then you may be able to find relief from movement, stretching, and strengthening. Ideally, you should try to stretch and strengthen all the muscles that attach at the hip….those on the front, back and sides of the thigh.

Yoga can really help create more openness in tight muscles. If you want to try a yoga class to help all your body parts feel better, try one of my weekly offerings. I teach Healing through Yoga (Wednesdays at 5:30 MT) and Unwind the Spine (Fridays at 4:30 MT). To try some postures on your own, some good choices to keep your hips happy and healthy are:

  • Anjaneyasana (Low Lunge)
  • Paraghasana (Gate Pose)
  • Virabhadrasana 1 (Warrior 1)
  • Trikonasana (Triangle Pose)
  • Figure 4 Stretch
  • Vasisthasana (Side Plank)
  • Setu Bandha Sarvangasana (Bridge Pose) (Also one-legged bridge for strengthening)
  • Gomukhasana (Cow-face pose)
  • Eka Pada Kapotasana (Pigeon Pose)
  • Bird Dog Pose

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

Snow…My Aching Back!

Denver got a big dump of snow this past weekend……2 feet at my house! As a life-long Coloradoan I know that if I want to eventually get out of my driveway, I have to shovel several times before the snowfall ends. NOW I’m even careful and conscientious about HOW I shovel. Shoveling snow always reminds me of my last semester of PTA school. PT and PTA students hear over and over about body mechanics and how NOT to hurt yourself while working with patients. We’re even graded on it! On winter break before my last semester of PTA school I managed to strain a muscle in my back. Mostly I did this by transferring my Dad (who was sick and deconditioned from a long hospital stay) by myself. Then a week later I shoveled the snow in my driveway at breakneck speed ( and bad body mechanics). This sealed the deal….the back pain was excruciating! The PTA Department Head clucked at me when I told her why I had to postpone updating my CPR certification, because after all……I should have known better. P.S. Physical Therapy folks ALWAYS want to know how you injured yourself. It’s so tempting to make up a zany story to tell them.

This experience has brought me a few pearls of wisdom. First, don’t beat yourself up for doing something that you could have done better or differently. In the moment, you did the best you could. Second, shovel snow with mindfulness. Some things to remember are: Don’t rush through it. Be conscious of your movements. Don’t twist your spine as you toss snow to the side. Bend at the knees (don’t hunch the back). As you bend the knees and get snow on the shovel, brace the shovel against your leg and use it as a lever to lift. Take breaks. A great snow shoveling break is to look up at the tree branches covered in snow. After all, why not enjoy the beauty of the snow? Ask for help if it’s available. Rest after you shovel, then do a few stretches. If you want to try 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 want a quick practice to do on your own, a great yoga sequence for your back is:

  1. Supta Padangusthasana (Supine Hamstring Stretch)
  2. Figure 4 (Piriformis) Stretch
  3. Setu Bandhasana (Bridge Pose)
  4. Apanasana (Knees to Chest Pose)
  5. Cat/Cow
  6. Balasana (Child Pose)
  7. Eka Pada Rajakapotasana (Pidgeon)
  8. Adho Mukha Svanasana (Downward Dog)
  9. Malasana (Squat) or Ananda Balasana (Happy Baby)

Try to hold each of these postures (except Cat/Cow) for at least 6 breaths. This gives the muscles time to release.

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

No Pain…No Strains

“Degenerative Disc Disease”…..those words uttered from your doctor’s mouth can make you feel downright ancient. The simple truth is that as we get older, some wear and tear is going to happen. But seriously….do they have to tell us we’re “degenerating?” Are we degenerating? What does this term “Degenerative Disc Disease” (DDD, for short) mean?

First, let’s take a look at the spine. It’s made up of a bunch of vertebrae stacked on top of each other. Between each vertebrae are the intervertebral discs. The discs are squishy structures that are made up mainly of water and collagen. Their job is to help stabilize. cushion, absorb pressure, increase flexibility, and protect the nerves. That’s a lot of work these little squishy wonders do! Unfortunately, over time, the discs show signs of wear and tear. They lose moisture and squishiness and are less effective. Often an individual can have this degeneration without any pain or other symptoms. DDD happens when this normal process of degeneration causes pain or disfunction. For some, the pain can be constant and unrelenting. For others, it is intermittent. DDD most often occurs in the low back or in the neck. In this post, we’ll focus on the low back.

One of the best ways to help alleviate low back pain from DDD (and other conditions) is to strengthen the deep abdominal muscles. Many yoga and fitness classes focus on strengthening these core muscles. Doing so increases support for the low back. Other great activities to practice are walking, swimming, and stretching. Stretching and movement increase blood flow to the disc, and thus facilitates the healing process. Physical therapy, regular yoga practice, and Functional Yoga Coaching can help as well. A sampling of yoga postures that work well to decrease the pain and discomfort associated with DDD are:

  • Virabhadrasana 1 (Warrior 1 Pose)
  • Apanasana (Knees to Chest Pose)
  • Parsva Balasana (Bird dog pose)
  • Jathara Parivatanasana (Supine Twist Pose)
  • Phalakasana (Plank Pose)
  • Setu Banha Sarvangasana (Bridge Pose)
  • Cat/Cow
  • All stretches for the legs and hips

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

Is the Weight of the World on Your Shoulders?

It does seem that the shoulders bear more than their share of burdens. And yet…..they persevere through lifting, carrying, sports, and all other manner of abuse we put them through. The shoulders are really a miracle of engineering. The shoulder joint is the most mobile joint in the body. This is great, because it allows us to move our hands freely, thus providing access to all sorts of tasks and activities. It’s also not so great, because this joint is often the victim of injury. To understand the reasons for this, and ways to keep your shoulders healthy and happy, we must first look at the anatomy of this versatile joint.

The shoulder joint is made up of the humerus (upper arm bone), clavical (collar bone), and scapula (shoulder blade). The humerus fits into a cavity called the glenoid fossa, which is on the outside edge of the scapula. Stability of the shoulder joint is mostly a function of four muscles called the rotator cuff muscles. These muscles originate on the scapula and insert on the top of the humerus. They provide movement and support to the shoulder. When these muscles become weak or inflamed, then pain, reduced range of motion, and instability can occur at the shoulder joint. This can lead to increased risk of injury. In addition to the rotator cuff muscles, there are also muscles knows as scapular stabilizers. These muscles reside in the upper back and attach to the scapula. They help with both movement and stability of the scapula. Scapular movement allows the the arm to achieve greater range of motion. It’s important to keep the scapular stabilizers and the rotator cuff muscles strong for optimum wellness of the shoulders and arms.

If you attend a gym, there are many machines that can help you strengthen these muscles. But if the gym isn’t your scene, you can still achieve good results on your own at home. I also offer private “Functional Yoga Coaching” to address individual wellness goals and a weekly yoga class called “Yoga for Healing” (sign up here).

Try the following exercises and yoga postures to help strengthen your shoulder muscles:

  • Alternating from Plank (Khumbhakasana) to Downward Facing Dog (Adho Mukha Svanasana)
  • Half Locust (Salabhasana) with I, Y, and T arm movements
  • Side Plank (Vasisthasana)
  • Bridge (Setu Bandhasana) with hands clasped underneath
  • Fish Pose (Matsyasana)
  • Seated Spinal Twist (Ardha Maysendrasana)
  • Arm Movements during standing postures, such as Warrior 1 & 2 (Virabhadrasana) can increase range of motion

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

What a Pain in the Neck!

Neck pain and stiffness are common in our society. Sadly, not even old yogis like me are exempt from this persistent malady. The neck is really an amazing body part. This short structure connects the torso to the head and holds the weight of the world. Ok, really it just holds up our world, aka the head, which weighs roughly the same as a bowling ball. It also houses nerves that control the neck, eyes, diaphragm, arms, and hands. This means that tension in the neck can lead to headaches, sinus problems, vision problems, fatigue, and numbness in arms, hands, and fingers. Yes, the neck has really got our backs, and yet we fail to attend to its needs.

So how do things go so terribly, terribly wrong with the neck? Much of the tension we feel is due to our lifestyles. Our body is designed for the parts of the spine to stack in perfect alignment. Our ideal alignment features the ears over the shoulders, shoulders over the hips, and hips over ankles. When we sit in front of our computers or watch TV this is not happening. Often, we lean forward towards the computer, then maybe tilt our heads upward and/or forward to see the monitor. Of course, our posture does not improve when we relax on the couch to binge watch our favorite shows. Then we might slump in our seats, or lay out on the couch with our necks in an uncomfortable and unnatural position. Sometimes even “a good night’s sleep” is not so good for our necks.

If you’re experiencing problems that may stem from neck tension, it’s time to take action. A trip to the doctor may rule out any serious problems. If that’s the case, you can try the following ideas to help reduce any pain, tension, headaches, etc. For more tips on spinal health, subscribe to my newsletter here.

First, try changing your pillow. If you start the day with a headache or neck pain, the solution may be as simple as buying a new pillow. Look for one that offers support, but has enough give to avoid placing the neck at an angle. If a pillow is too firm , it puts the neck in misalignment…..too soft and it does not offer support.

Next, consider your posture as you go about your day. Ask yourself, “Where are my ears?” If the answer is, “My ears are in front of my shoulders,” then it’s time to realign. See my post Don’t Wear Your Shoulders As Earrings for more tips on posture. Now incorporate movement and neck stretches into your day. Try the following:

  • Start with your gaze forward, then move your head to the right. Pause briefly, then come back to center. Do this 10 times on the right, then repeat on the left.
  • Next, look to the right again, and as you exhale allow the chin to come down in a half circle to the chest. Inhale, as you continue this half circle bringing head to gaze to the left. Exhale and repeat towards the right. Do this 10 times. You can also do full neck circles if you do not feel discomfort or pain with them. Many yoga classes are helpful for releasing tension as well. To sign up for my “Unwind the Spine” class on Fridays at 4:30 MT, click here.
  • Now work on scapular movement. With your arms by your sides (elbows bent), or in your lap, squeeze the shoulder blades together. Hold for a breath and release. Repeat 10 times.
  • To stretch your neck, sit up tall on a chair and place your right hand behind your low back, near the sacrum. Let the left ear drop towards the left shoulder. Hold and breathe for 5-6 breaths. Repeat 2-3 times, then switch sides.
  • To strengthen the deep muscles in the neck, lie on your back and gently press the back of your neck down to the surface beneath you. Your chin will slightly tuck. Hold for a breath, release and repeat 10-20 times.

Being mindful about taking care of your neck can go a long way towards releasing tension and alleviating pain. For more ideas on neck stretches or for Functional Yoga Coaching or classes feel free to contact me.

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

Don’t Worry…I’ve Got Your Back!

Herniated, also called bulging, discs affect a large portion of the population. Symptoms of a disc herniation include low back pain, leg pain, numbness, tingling, and muscle weakness. If you’re experiencing any of these symptoms, it’s worth a trip to the doctor for a diagnosis. For those who are diagnosed with a herniated disc there are exercises that may help.

So what is a herniated disc anyway? Discs are located between each of the bones (vertebrae) of the spine. They are filled with a gel-like substance which makes them flexible and adaptable. Their job is to cushion the bones, absorb pressure, protect the nerves, and to avoid shearing of bone against bone.

Think of the disc like a water balloon. If you place the balloon between your hands and exert equal pressure on it, it feels stable and supportive. However, if you squish one side of the balloon, then the opposite side becomes tense and tight. A herniated disc is like that squished water balloon. Instead of being supportive it exerts pressure on nerves, thus causing pain.

So what should you do, and not do, if you have a herniated disc? Since my expertise is yoga mixed with physical therapy, I will explore how yoga affects this condition. Yoga can offer many benefits for a herniated disc. However, it is important to note that some yoga postures can exacerbate low back problems, and should be avoided, or approached with caution. One should avoid forward folds that round the spine. These put additional pressure on the discs. Intense backbends should also be avoided, as should deep twists and many inversions.

Now let’s explore the benefits of a carefully structured yoga sequence for low back pain and disc herniations. These benefits include: reduction of pressure on the discs, improved blood circulation, improved range of motion, decrease in muscular tension, increase in core strength, improved posture, stress relief and relaxation. Whew! That’s a lot of benefits! A few yoga postures that can help ease the disc matter back into place and relieve pressure include:

Bhuganjasana (Cobra Pose)
Sphinx Pose
Ado Mukha Svavasana (Downward Facing Dog)
Cat/Cow Asana
Salabasana (Locust Pose)
Urdhva Hastasana (Upward Salute)

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

Yin Yoga…..What is it Anyway?

I had a great time this past weekend in my Yin Yoga training. I have one more weekend to go before getting my certificate and being able to teach this wonderful practice. Before now I always thought of Yin as similar to Restorative Yoga and did not understand the distinction between the two. This weekend opened my eyes to what Yin is and I’m anxious to share what I’ve learned so far!

The term Yin comes from Taoist philosophy. Yin together with Yang form something that is whole (Tao). Yin and Yang have individual qualities that compliment and balance each other. Some of the qualities of Yin are darkness, night, coolness, softness, stillness, quiet and calm. Yang is represented by fire, heat, energy, light  and movement. It is said that Yin is the snow on the mountain and Yang is the sunshine that melts the snow on the mountaintop.

Most yoga practiced in western society is Yang yoga because there’s a focus on movement, energy, and strengthening muscles. Where Yang yoga targets muscles, Yin yoga targets connective  tissues, such as fascia. Fascia is connective tissue that surrounds muscles and other structures in the body. In a Yin practice, postures (called shapes) are used to allow a targeted muscle group to gently stretch. Shapes are held for a long period, usually around 5 minutes. This allows a gentle release of muscles and stretch of the fascia. Because we all have different bone structures, or tissues that may restrict a shape, many shape options are offered to target a muscle group. In a Yin yoga class, each student may be in a different shape to accomplish the desired result.

Aside from an excellent lesson on the anatomy that’s important to Yin practice, we were guided through several Yin shapes. The practice was quite lovely! Not only did I feel physical benefits, but the long quiet holds were meditative and released tension one feels in the mind. I look forward to the remainder of this training and can’t wait to share this beautiful practice with others!

For a personalized sequence for back pain, contact me at lorie@wellnesswithlorie.com Find more tips on pain relief and injury prevention through yoga and physical therapy on my website at http://www.wellnesswithlorie.com 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