Tag Archives: backache

So thankful for yoga…

Standard

yoga back care stretch relax Sunfish Yoga and Therapy

This weekend, I had an accident – nothing too major, but just a fall at home.  I’d like to say I fell slowly and gracefully, as would befit a yoga teacher, but sadly, no, it was far from graceful and I hit the ground with a definite thud!

I was a little bit shaken but otherwise fine, until later that day, when I first noticed the aching in my lower back, my hip and my leg. Really not what I need at all, when I’ll be teaching classes every day. Fortunately, however, I know from my training that it is far better to move gently than to stop completely, and, in the absence of serious injury, it is more than safe to continue with my practice.  Even more fortunate, perhaps, that I have recently returned from the Dru yoga back care course, and so had a fabulous range of movements and postures to practise specifically to prevent the stiffness from setting in. So two days later, I have a very slight ache in my hip but otherwise feel totally fine and have taught the first class of the week with no issues.

I wouldn’t go so far as to say that I like getting injured or enjoy pain, far from it, but there have been many things over the years which afterwards I am grateful for, as they show me, time and time again, how lucky I am to have the career and knowledge that I have, and help me to help others  even better.

It can be so easy to have a minor accident like this and then, at the first sign of discomfort, start to move gingerly, protecting or ‘bracing’ against the pain. The stiffness then escalates, and the muscular tension which results can cause even more significant pain. Of course, I’m not suggesting that you fling yourself around if you have an injury, but it is worth knowing that even injuries like prolapsed discs  are likely to heal within a relatively short space of time, and that ongoing pain can result more from the muscular tension and stiffness of reduced movement over the long term. I’ve been there – I had a lumbar disc lesion and then a cervical disc lesion in my early to mid twenties, and on both occasions was advised total rest, and to ‘stop doing my yoga’. On both occasions, the pain lasted way beyond the time you would expect for healing to take place – even for quite some years, in the case of the neck injury. In the end, the only thing which really helped relieve the pain was movement, and the gradual resumption of my full yoga practice.

Of course many yoga postures are strenuous and best avoided for certain conditions, but luckily there are a whole range of  soft, flowing movements, combined with strengthening moves, included in the back care classes. Whilst still feeling a bit of a numpty for falling over in the first place (!) I am pleased to have gained first hand experience of just how  beneficial these classes can be for those with back pain, and can’t wait to share them with my students.

For more articles, tips and information on all things wellbeing, AND a free relaxation recording, sign up to my e-newsletter at http://bit.ly/sunfishnews

To book classes, visit http://bit.ly/sunfishclasses

Save

Advertisements

Take a break and align yourself!

Standard

balloons-388973_1280

As a yoga teacher, I obviously aim for all my students to go away from a class feeling better, more relaxed, stretched yet relaxed. However, it always warms my heart when someone tells me that they are practicing at home, and feeling the benefits of their practice in their daily lives. Taking our yoga off the mat and into every part of our day is an amazing way to improve our lives and boost our wellbeing, so I advocate taking ‘minibreaks’ of just 5 or 10 minutes whenever you can through the day, which will ultimately increase your productivity as well as making you feel amazing! During these brief pauses, you may like to take your awareness to your breath, to your surroundings, or, as in the practice below, to your posture….

So, how long have you sat at your desk without a break? It’s so easy to get caught up in our work and stay in position for hours at a time, and only realise once we move how stiff and uncomfortable we have become!

So, if you’re in need of a break, maybe change position as you read this and then try the visualisation to help improve your posture – and your energy, creativity and productivity as well!

So, if you’re sitting (un)comfortably, let’s begin!

Did you know that as your body stiffens up, you are blocking the free flow of energy around it? In yoga we think of the spine as housing the main energy centres of the body, whirling around and distributing energy all around the body (you can learn more about this in my upcoming workshop here). If you don’t warm to that image, you can just think of the central nervous system and all the nerves emanating from the spinal cord to convey their messages to the body as a whole.

So, if we hunch ourselves up and restrict that flow, not only are we setting ourselves up for a variety of aches and pains – think backache, neck and shoulder tension and pain, headaches – we are also limiting ourselves in other ways. We might find that we keep pushing on to get through our workload, but that it’s getting harder and harder to think straight. That our ideas are starting to dry up. That we are never ever going to finish and will have to work late into the evening…..aaaargh!

This is exactly the time to stop and have a break. It might seem counterintuitive, the idea that stopping will help us get things done more quickly, but I’ve found exactly that, time and time again. And our posture itself can sometimes be to blame.

So, right now, stop and think about how you are sitting. Are your feet flat on the floor, or do you have your legs crossed? What part of your body is making contact with the seat? (Yes, I know it’s likely to be your bottom, but how is the weight distributed – central or to one side? Are you sitting on your tailbone or your sitting bones? Bet you can guess which ones you are meant to sit on!) How is your spine feeling? What about your shoulders? Your neck and your head?

Now, to adjust your position, place your feet flat on the floor and rest your weight on to your sitting bones (those two pointy bones in your buttocks – it can help to physically move the buttocks out of the way a bit with your hands!) Try to make the weight even between them as much as you can. If you can, adjust your seat height or use a cushion so that your hips are level with, or higher than, your knees, to ensure a good balance through the pelvis. Feel the spine lifting up from the pelvis, letting it lengthen, and then roll the shoulders back and down, letting the points of the shoulder blades slide down either side of the spine. Let your arms relax, maybe resting your hands gently in your lap, or letting them hang down by your sides. Now for your neck and head – let the neck lengthen and the head lift effortlessly…imagine your head is like a balloon, really light and free, and the spine is like the string – no tension at all. Now, just before you float away (you are meant to be working, after all!), think about the end of your string going down into a weight (like the weights you get on a helium balloon to hold them down). This weight corresponds to your points of contact with the seat and floor – your feet and sitting bones. Let your weight really drop down through them, letting gravity ease out your tensions and allowing your upper body to find more space.

Pause and observe your breath in this position for a while, letting any tension fall away with your outbreath.

And, when you feel better, and more refreshed, you can return to your work with a clearer head, and letting your energy flow freely – watch out, world!

Alison x