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

Samskaras and Pain

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

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

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

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

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

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

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

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

Magical Breath

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

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

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

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

5 Second Breath:

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

Double the Exhale:

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

Inhale/Exhale Count:

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

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

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

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

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

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