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 and point your index finger forward. If you’re on a yoga mat, your index fingers will be parallel to the long sides of your mat
  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

Downward Facing Dog

  1. From your position in table (remember to align the hands), 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 with hands aligned
  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 , as you did in table
  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

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