Yoga Therapy for Chronic Disease

Yoga therapy work targets relieving muscle tension deep in the body. This gentle practice works on muscles on the surface layers of the body, but also relieves tension deep in the pelvis and through the layers of muscle and fascia on the inner side of the spine, between the spine, and the internal organs. Where there is less tension, there is more space for the internal organs to function appropriately – more blood and nutrients can flow more easily to all parts of the body, decreasing inflammation and increasing ease.

Stress and tension in the body is one of the root causes of disease, and therefore yoga therapy can help alleviate a number of physical discomforts – for example, problems related to poor circulation, digestion, elimination, low energy, depression, and any sort of pain. From this place of ease and relaxation, the yoga therapist and client can work to gently strengthen and improve balance, therefore improving endurance and balance – leading to increase quality of life, increase participation in activities of daily living, and decrease falls.

Everyone’s journey throughout yoga therapy is different, so while this practice may not be used in direct place of prescription medications, it can work wonders alongside them. Our intension within the yoga therapy practice is to become more familiar with the patterns of dysfunction within the body, by bringing awareness into these realities (which are often unconscious to start with) yoga therapy can serve as a brilliant preventative measure. In this way, for some clients, yoga therapy can decrease the frequency and/or amount of medications required to alleviate a symptom of pain.

Yoga therapy is a practice which provides insight into your reality with chronic disease or chronic pain. This is difficult. Often we don’t want to go there. However, but bringing in some awareness to your everyday reality you can start to be proactive about symptoms management rather than reactive. Yoga Therapy provides a number of strategies unique to your own body to help with this.

*** Interested to learn more and participate in a custom yoga program specific to your body and your needs?? Contact me!
Robyn Emde
www.robynemde.com
778 989 3847

References

Carson, J., Carson, K., Jones, K., Bennett, R., Wright, C., & Mist, S. (2010) A pilot randomized controlled trial of the Yoga of Awareness program in the management of fibromyalgia. Pain; 151 (2): 530 DOI

European League Against Rheumatism (2011). Significant benefits of yoga in people with rheumatoid arthritis, study shows. ScienceDaily. Retrieved November 19, 2011, from http://www.sciencedaily.com­ /releases/2011/05/110526064641.htm

Indiana University (2011, June 4). Yoga helps older stroke victims improve balance, endurance, study suggests. ScienceDaily. Retrieved November 20, 2011, from http://www.sciencedaily.com­ /releases/2011/06/110604181903.htm

Ohio State University (2010). Yoga reduces cytokine levels known to promote inflammation, study shows. ScienceDaily. Retrieved November 19, 2011, from
http://www.sciencedaily.com/releases/2010/01/100111122643.htm

Schreiber, J. (2011). Yoga improves mood, reduces inflammation and relieves chronic diseases. Natural News. Retrieved November 20, 2011 from http://www.naturalnews.com/031721_yoga_mood.html#ixzz1eIZ6DXJE

Schrun, C. (2004). Yoga Therapy for Chronic Diseases: Discovering Yoga’s Health Benefits. Iowa Source. Retrieved November 19, 2011, from http://www.iowasource.com/health/health_1004.html

Streeter, C., Whitfield, T., Owen, L., Rein, T., Karri, S., Yakhkind, A., Perlmutter, R., Prescot, A., Renshaw, P., Ciraulo, D., Jensen. J. (2010) Effects of Yoga Versus Walking on Mood, Anxiety, and Brain GABA Levels: A Randomized Controlled MRS Study. The Journal of Alternative and Complementary Medicine; 16 (11): 1145 DOI

Streeter et al. Effects of Yoga Versus Walking on Mood, Anxiety, and Brain GABA Levels: A Randomized Controlled MRS Study. The Journal of Alternative and Complementary Medicine, 2010

Temple University (2008, April 4). Yoga Poses Can Prevent Falls In Women Over 65, Study Suggests. ScienceDaily. Retrieved November 20, 2011, from http://www.sciencedaily.com­ /releases/2008/04/080404114445.htm

University of Alberta (2010). Special yoga classes aimed at breast cancer survivors improves recovery. ScienceDaily. Retrieved November 20, 2011, from http://www.sciencedaily.com/releases/2010/08/100817111835.htm

University of Texas M. D. Anderson Cancer Center (2011, May 18). Yoga improves quality of life in women with breast cancer undergoing radiation therapy, study finds. ScienceDaily. Retrieved November 20, 2011, from http://www.sciencedaily.com­ /releases/2011/05/110518181257.htm

Day 24 - the core conversation, time to get real kids...

So, as previously stated I was very happy to have participated in Susi Hately's "Bio Mechanics of the Core" workshop.

This was a good one, especially as there are so many myths surrounding the core - how to engage it, what it is for, what muscles do what, what yoga cues to use - and the list goes on and on.

I'm going to zero in on the main point that really hit home for me. It does not matter if you have a 6 pack - if you have back pain, you do not have good core. That's it. You cannot be a little bit pregnant, just as you cannot have a little bit of back pain and have good core. Sorry.

Now we all do a lot of work to keep ourselves physically fit and active, especially in the yoga world, and yet many of us have pain. Many many of us have back pain. What gives....?!

First, I feel that this is a conversation about language. What exactly is the core? Its not the 6 pack (and if you your definition of core is the 6 pack, well then we are talking about 2 separate parts of the body).... but stay with me.

The core's purpose (or the main one in this conversation) is to provide segmental stability to the spine. This being said, a stable spine = a stable relationship between the legs, hips, pelvis, shoulder blades, and everything in between. When we have this, we have good core. When there is a congruency between all of these structures, good core in inherent. when you have ease in the legs connected to the pelvis, and spine can be supple without gripping - THAT is good core. Pain free!!!

OK so what muscles are we talking about then... well there are a whole load in that sense, but the congruent "local" core muscles are those deep deep ones of the pelvic floor, transverse abs, and multifidus muscles surrounding the spine. Together these provide an inter-abdomial pressure, which then supports the spine. These muscles are so deep that to get a pure contraction to contribute to "core", they are likely "evoked" by other means - they are innately turned on in the movements of yoga (when we are practicing appropriately for our bodies).
The tendency for many of us (myself included), is for the power muscles i.e. the 6 pack to take over. But here is the thing, if we over work the power muscles in an attempt to get inner core stability, we are only creating a HARD outer shell that acts as a mask for a really dysfunctional core.
This is why when we do a whole load of crunches, we can still have back pain. Rock hard abs, and back pain.... not good core. Rock hard abs - YES, but are they functional at supporting the spine? not so much. Its that whole house of cards thing....

Oh and don't forget to breath... Cause a restricted breath in conjunction with a 6 pack, is also not core...

So with all of this in mind..... My yoga therapy practice. Now I have to admit that I went a little too hard recently, and I'm feeling it. Always a lesson.....
I started with my usual block/strap (like an old friend now), and then got into a little orifice breathing to connect me to my pelvic floor (also, like an old friend now). I got into a little butterfly - knees wide, feet hip width - 4 breaths out, 12 breath in - with a quiet pelvis.
From here, legs up the wall, feet on the wall in line with knees. Pressing into the wall, while keeping a neutral pelvis and spine - let the evoking of the core begin... then I got into de-weighting with my feet on the wall, this is effective... Hip opening series, and more core evoking with feet on the wall.
Up to stand - modified natarj (yoga therapy style) - got my abductors into it, but fancy that, I was feeling a little core evoking there too... hmmm I feel like I'm getting the hang of this...
From there onto twists, first sitting, and then standing - one leg on the chair. From there I experiment, can I keep my pelvis quiet while lifting one foot up to the chair, left right left right left right... oh and there is that evoking sensation.

How do I know this? I feel LIGHTER! and my pain is going down.

From here, more experimentation - high crescent lunge (pretty small stance considering... but it worked), cactus arms, and twist to the front leg, sssssllllooooowwwwwllllllyyyyyyyyyyyyy. Hmm that turns up the heat! Always being mindful of the easy breath, quiet pelvis, and no gripping. Wow that is a lot to think about, so guess what, I stop thinking and just feel it all. My body is hummin'.

Back to the floor, onto a Z fold for some shoulder blade arm mobilization and then a nice savasana legs up the wall.

This was a great session. I was all about hip stability and core - really for one to happen appropriately, the other has to be along for the ride. But it is interesting to reflect on how many times in the past I had been in, say down dog, and really not had any core engagement. As a result, my hyper mobile spine shows up, I sway back and disconnect from my rib cage so much that I could almost touch my lower ribs to the floor.... Looked kind of cool, sort of.... BUT no wonder I have a history of back pain - that is SO MUCH shearing on the low spine it is not even funny. So I was able to get into this pose, but at what expense??

So how do I feel now? My pain is down, a lot. Thank goodness. I'm on the quest for good core. I may throw myself a celebration when this becomes a more consistent part of my reality. But for now, and always, I enjoy the journey. Marvel at the body and what it has to teach me.

Also, I'm pretty sure that there are quite a few movements that I explored today which I will be sharing with a client of mine in a private yoga therapy session tomorrow.

Yoga therapy challenge - day 23 ish?

I just realized that I have not blogged about my 4th week of my yoga therapy challenge.... Perhaps that is a good sign...? Its nice not to have pain to think about...!
BUT I will get my last 7 days up on the blog, starting now.

Vancouver Yoga Conference was great, though I did participate in a power yoga class, and honestly, it was more than what my body has capasity for. So, it is a good time for me to continue with my yoga therapy journey.

Today - legs up the wall, hip opening series, pressing into the wall, de- weighting with my legs pressing into the wall to start. I came back to my hip opening series and noticed I had some gains on both sides - interestingly enough my left side has a lot more range than my right. Curious.... standing to the wall - modified Natarj, de-weighting away from the wall in standing, and finished off with hip extension and abduction with a quiet pelvis facing the wall.

Interesting to present the body with a new stimulus and see how quickly it can respond and change. I have notice some un-evenness from left to right, and I feel as though my session today started to address this.

At the same time, I am amazed at my progress since last September. Susi and I were talking about where I was at and the leaps and bound I have made are wonderful! I am attending regular hatha classes - participating without pain! Getting into class has been great, but it has been a bit of an "ego butt kick" as there are poses that I know, at this point, are just not a good idea (ex. wheel and head stand). I can do them, but at what expense.... I will get there faster if I stay within my appropriate range rather than ploughing through. I used to do this.... Ego was happy, but my body was not...

I've made the choice, I don't have to live in pain!

Vancouver Yoga Conference

Vancouver Yoga Conference this past weekend at the Vancouver Convention Centre. Yoga garden, yoga vendors, ooommm coming from all directions, & a busy/happy/joyful energy. What a great time!

I caught up with my friends at Halfmoon Yoga Products - providing props and love to everyone in the yoga garden!

I was able to get in 2 workshops with my mentor Susi Hately - from Functional Synergy therapeutic yoga!
1. Bio mechanics of the core
2. Considerations for cancer survivors

In addition, I was privileged to assist Susi for her workshop on managing back pain. We had a blast. 7 great yogis who have had back pain and/or have yoga students who have back pain.  We covered a great range of topics throughout the day including: what back pain is all about - how the pain is manifestation of dysfunction occurring elsewhere in the body, exploring default patterns, discovering leg bone to pelvis connection, as well as pelvis to spine connection, and spine to shoulder blades connection - how these can all have potential to cause discomfort or pain depending on how congruent these connections are. It was a wonderful day of exploration!

I am excited to share insights from the other workshops in further blog posts.

When I got home, my husbands tells me that he can barely move his neck.... well it is a good thing his wife is a yoga therapist. We have a date in the yoga room in about 5 minutes.... poor guys is a menace on the road as he is having trouble making shoulder checks.... I'll be working with him for the good of all the drivers in our local area..!

Living your life! Go for it!

Just finished up with my last yoga therapy client this evening.

A skeptic, but open as nothing has worked for him this far. With this gentle practice, there is absolutely no harm in trying something different.
Conversations re: traditional western philosophy of "no pain no gain" and "go big or go home"..... but we are often still in pain! So my question to you: is this working for you? able to do all the things you need to do, want to do, or are expected to do in your life??  hmmm

If yes, then carry on with your life, I am thrilled for you! Keep on living your life!
If no, we can continue the conversation about relieving tension to facilitate healing and efficiency within your body mechanics. Decrease compensations which have potential to become painful experiences.
Keep on living your life!

See I love this because no matter what your answer, I am always going to encourage you to do the activities that you love, or that you need to do/expected to do. Live your life! Seriously, go for it! But what would it be like if you could take some time for you to facilitate efficient and pain free movement?!

So for my client this evening, we were able to quiet down the spasms in his back and legs, identify compensations, bring awareness to the breath, and during relaxation "I felt like I was floating"! Home practice: a find a place to relax at home, a couple of simple hip stability exercises, breath, and awareness to breath throughout everyday life.

It is always a pleasure privilege to help someone out of pain!

I got blogged!!!

http://maddeliphotography.blogspot.com/2011/10/oommm.html

My sister is an amazing photographer and she is blogging about her photos and her amazing photoshoot that we did together!!!! Check it out!

Website Launch!!!

Exciting news! My website is complete and has been published! Long time coming, very exciting! Check it out! Tell your friends!

www.yoga4lifebc.com



Finding Balance

The last month has been a whirl wind. I feel like every time I come off of a training, I am a little bit different and need time to integrate... this training was no different.
Interesting with yoga therapy - especially this training with Susi (Hately), being quite anatomically focused, so I wasn't thinking that I would be quite as altered as I am.... BUT when it comes down to it, when you get into your body and start to listen, a spiritual experience is ready for you.... whether you are prepared or not!!
My intention this week is to find balance. I've been going pretty full tilt on my integration process that I feel like I've forgotten (temporarily) a few other aspects of my life. I am excited to be getting this far, having clients, seeing results.... but I can't forget the rest of my life. It is so wonderful and I feel like I am more in the future than I am in the NOW. Back to THIS moment. Its a beautiful thing.

So with that, let me introduce, my new tea mug. The Tea Guru from Teaopia.

beautiful ruby red!

 I am getting into loose leaf teas. They are so yummy, so many flavours. I just feel loved when I drink this tea.

Tea Guru

The ultimate bliss dessert - tea, strawberries, and dark mint chocolate.... ommmmm, I mean yuuuummmmm

perfect strainer - my tea is cooked and ready to go!

Here I am, on the couch, with my tea and my cat is encouraging me/leading by example of how to find balance and chill out.

I am learning everyday from my cat - she has it right. Find a fire, lie down, and chill

Much love to everyone! Funny how every day really is day one....

Maddeli Photography

New yoga photoshoot courtesy of my sister and her company Maddeli Photography!
Check out these photos and hire this woman. Seriously, she knows what she is doing!!!

last weeks practice week 3

Wednesday – Practice at home after gentle hatha this morning.

Thurs – got up this morning, just not quite right. I guess you could say I got up on the wrong side of the bed…. Just off. Anyways, made my tea and got into my yoga – legs up the wall, more legs up the wall, hip opening series with ankle to knee (wow that has opened up!), legs up the wall on a Z fold – pull overs (those have improved a lot too!), some cat/cow. I’m feeling right again. Beautiful. Off to walk the dog and off to work!

Friday – doctors appointment – one word “ouch”. My yoga legs up the wall.

Saturday – Yoga thrive.

Sunday – my first SLoWga! Gentle hatha went well and SLoWga was so fun! Check out the blog post about me and SLoWga at the Shanti Yoga Blog!

Monday – Happy Thanksgiving! This morning I woke up to my nephews crawling into bed with me. Eli is 5, Madden is 2. Eli got a new book “the yoga ABC’s” – we did it together! It was so fun! Then a little legs up the wall afterwards – Eli liked that one a lot. Yoga photoshoot with my sister in law from Maddeli Photography, I'll post a few soon. They are amazing!

Tuesday – Yoga thrive in my living room on my lunch break. I’m starting to miss regular classes, I’m excited to get back into it.

Day 15 - Exploring

Came home for a lunch break today, man I love working occupational therapy in the community! Did a little yoga thrive during this lunch hour. Didn't realize until half way through that I repeated the first class on the DVD, but man was it good and I got so much more out of it!
Reflections from the past 2 weeks:
- I'm not in pain
- I don't have to sleep with a bolster anymore
- My warrior one is WAY BIGGER (still not full full like I would plough myself into before, but still way bigger) and I don't twinge right after.
- I'm learning my yellow lights way more
- I feel lighter (this is not a weight thing this is a feel awesome thing)
- I love to pass these pearls onto others (today I had my 6th new client! Another appointment booked!)
- Feeling better feels awesome.
- I deserve to not be in pain.
- My hip abduction and external rotation has opened up dramatically
- For legs up the wall, I am actually better off with my bum about 6" to a foot off of the wall
- My pullovers are improved and I'm noticing increased mobility in my shoulder blades
- I'm getting used to the fact that just because I can grip and grunt myself into head stand does not mean that I am serving myself by doing so... and that is OK....
- exploring the body is really fun, super interesting

Oh and my business cards came today! Ready to start promo-ing myself a little more! Website is under construction, but its coming along!

Shanti Yoga Beach Clean Up!! "Because yoga doesn't stop on the mat"

One of the best thing about living in BC? The fact that we have ocean and mountains in very close proximity to eachother. I feel lost without both and feel very spoiled/privileged to live here! As such I am very excited to announce the 2nd Annual Shanti Yoga Beach Clean Up!

Where? Centennial Beach - meet at the consession
When? Sunday, October 9/11 @ 1:30pm (Right after SLoWga!)

Our crew last year - can we double it?? I think so!!

We are operating under one of the yogi niyamas - Saucha

 Saucha is cleanliness of body, heart, mind and environment. It is directly translated as that and nothing else

Practice evenness of mind, thoughts, speech and discrimination.

  Keep the environment clean and clear.

Practice orderliness surrounding the self and our thoughts.

Orderliness of environment.

Clearing of energy.

By the practice of mental purity one acquires cheerfulness, one-pointedness and vision of the self.

Beach yoga! Time to give back!

Join our gang at Shanti Yoga - Centennial Park @1:30pm Oct. 9/11

"Because yoga doesn't stop on the mat" - Chantal O'Sullivan (owner of Shanti Yoga)

Day 12, 13, & 14 -Therapeutic yoga weekend

Day 12 – Friday – This week has been great, busy, and more great. I’ve taken the leap to trust in myself and my skills enough to see clients and so far I am getting phenomenol feedback. Saw 2 more new clients today – had some great feeling knees and backs! My one client walked down the stairs from my home studio, looked back at me with a huge smile and said “did you just see me walk down those stairs?! That was so easy!!!”. It was so great. I am really happy for her. Amazing what an hour of relaxation and pure movement will do for the body.

My practice today? Restorative – bolster work, found the floor -  followed by some pizza and veg on the couch –asana. Fantastic friday night practice.

Day 13 – Dan’s birthday! Before our festivities start I pop in Susi Hately’s collaboration with the University Alberta – Yoga Thrive, therapeutic yoga for cancer survivors. This series is great for anyone in need of a little yoga TLC. I did session one – legs up the wall, ankle to knee, pullovers, seated side bend, tree pose, warrior one, pyramid, savasana – it was great. Some great ideas for my class tomorrow too! So excited that there are 7 full sessions in this DVD set!

One of my hubby’s bday presents was that he got to be my guinea pig for some breathing exercises that I wanted to test out from Donna Fahri’s The Breathing Book. Breath exploration and straw breathing. I bought a bunch of different width straws and we tried it out. Very interesting experiment, I’m excited to use these in the near future. Happy Birthday to my Daniel - he was pretty relaxed after this!

Day 14 – Yoga teaching double header today, new start time of 10:15am at Shanti Yoga! Gentle Hatha and my new SLoWga @ noon! Class was amazing, had a great group of yogis. A little breath exploration, some pure movement through the hips, a little warrior one and pyramid, a nice long savasana – smiles all around! I’m getting some wonderful feedback about my infusion of therapeutic yoga principles into my classes – it’s nice to know that it is making a difference. My practice? Not there yet, but I’m really jonesin’ for some pre-bed time movement – I’m sure there will be a bolster or 2 involved. I was noticing that I have not had back pain in quite a few days! As Susi would say “Oh isn’t that nice not to be in pain…..?!”, quite funny how you don’t notice that it is not there after a while. I am grateful. Big time.

Day 10 & Day 11

Day 10 - another satisfied new client! Hurray! Taught a class afterward, busy yoga evening. My practice - restorative in bed - bolster, eye pillow, bliss. Read an interesting breathing technique in "The Breathing Book" to help clients to get acquainted with the full extent of their breath chest, ribs, back, belly - I think I'm going to use my husband as a guinea pig and then try it out. My last 2 clients breath into their belly, but it is quite shallow breath and there is no action in the chest or sides.... stay tuned...

Day 11 -
block/strap - gerat way to check in, and I am limited today... interesting, no hip pain but my right butt/abductor wouldn't stop turning on when I was adducting. I had to dial it way back!
grounding into the wall, ankle to knee up the wall, heel pulses, legs up the wall with block/strap.
Savasana on the ground + bolster - woosh release through my hips!!!!

What a lovely morning, I work later on today so I have time to take my dog for a walk (the cat came too, hilarious)! What a glorious day! I live in the most beautiful spot, walking by the farm with a mountain view and 5 minutes later I was walking by the ocean. I noticed my hip starting to "whisper" - soften through my legs/shoulders and started to breath, much better.

Off to work at the hospital now. I think I'm going to bring a strap to figure 8 my mother on my break (she works in a different department and she has a crazy tight front line... for many reasons, one obvious being the computer work). It is so fun to keep learning from different bodies and experiences.

Day 8 & 9 - what a difference a day makes!

Day 8, I woke up with an unhappy body. It happens. Left hip, woah. I feel that this has something to do with the fact that I am SUPER nervous to start practicing my yoga therapy with clients who are not my husband – as such the tension in my body is up there. Especially after my not so stellar weekend in terms of work. Practice today? A bit of hips stuff (block/strap and my hip flexors fire… ohhh interesting….) and restorative. Calm down!

Taught 2 classes today – bringing in my principles of yoga therapy, one gentle flow class and one sweaty power class. Pure movement was on the docket and the feedback was great!

 Day 9 – my first client today (well technically my second after my husband)… woke up a little better, off to work. Home and my first client came – super interesting – spinal fusion, knee surgery, shoulders which the physio’s have given up on…. Well he had a pain of 3/10 on the floor and by the end he was pain free!!! Yay! Lots of relaxation with this guy, lots of places to go with him too. Home program given and appointment for next week! Very happy/relieved that it went well. And my little yoga room is the perfect size too!

My practice? Well my  hip was feeling much better after my client left, not 100%, but better. Restorative with bolsters under knees and block at my pelvis – siiiinnnnkkkkkkkk. Block/strap (hip flexors didn’t fire), supported spinal twist, restorative/supported pigeon (bolster under the back thigh for extra support and pelvic stability), tennis ball at the hip on the wall, butterfly, knee drops, ankle to knee, pull overs, top it off with supported child’s pose (2 bolsters – seriously good for my knees). After my 1.5 hour “me session” it was dinner time. I’m probably at a 1-2/10. Much better than the 4’s I’ve been having with some movement. All unraveling…. Interesting that as I let go of compensations that did not serve me, my body tries to claim new ones… keep unraveling and trust the process. I’m loving it and excited about a prospect to help my clients and myself out of pain – we deserve it.

Day 7 - gravity vs. ground force

Just came home from family dinner, the first one since my training - its good to get some practice to explain what on earth yoga therapy is and how it is different to conventional yoga. I've been asked "isn't all yoga therapy?" - the answer is pretty loaded, and for those who are not in pain, or not in enough pain for it to really hinder their function throughout a conventional yoga practice then the answer is "yes, all yoga is therapy, if it feeds your soul, then yes it is therapy". HOWEVER, there are those people who have a lot of pain, debilitating pain, who cannot participate in a conventional yoga class. Chronic pain is a big one here. Unstable joints. Combination of factors.... Regardless, some of these people have either tried a yoga class and it didn't work for them, or are too afraid to try a yoga class... Enter Yoga Therapy.

The easiest way to try to explain Yoga Therapy is to liken it to if you were to go to your physiotherapist or your massage therapist - this is 1:1 therapy and each program is tailored to each individual. I am assessing movement of the major joints and exploring the compensation patterns associated with how an individual moves. Yogic principles of holistic healing through relaxation and breath are amazing tools; however a yoga therapy session does not look like your conventional yoga class.

I operate on the principles of Newton's 3rd Law of Physics - for every action there is an equal and opposite reaction.
- we all have gravity coming down on us
- at the same time, the earth emits a force through us to counteract gravity.
- when our joints are working appropriately, when there is enough space within them, when there is pure range of motion - the energy from the earth is able to travel through the body to balance gravity well.
- unfortunately, most of us have something going on in which our joints are not working optimally - therefore the earth's force does not balance gravity equally - and we run into problems. We compensate for a lack of movement, we have pain, we have tension... the list continues. Gravity starts to win....

Yoga therapy brings that optimal movement through the joints back.

How? A combination of small, controlled movement exercises coupled with hands on movement training. We are re-training movement here. This is unique to every individual.

The movements are small, but by really stripping away the tension and getting back to basics, the body opens and expands naturally. Restoring the balance of gravity to ground force. You may grow a bit through out this process! It is amazing!

My first case study: Meet Daniel - my husband. Electrician, baritone saxophone player, cook, and dog walker... (he is much more than that, but you get the gist.... love this guy). Dan has been complaining of neck pain and left wrist pain. In addition, when he gets into any high impact activity his right hip starts to hurt (the site of a previous hip fracture 9 years ago... that's a whole other story). I started Dan on his back in his first session. Assessed movement in his shoulder blades - they were quite stuck. In addition, assessed his pelvic stability - this was a little on the shaky side. Second session today - we have successfully started to unstick the shoulder blades, this is a work in progress; however, he has started to use the muscles that are designed to do the job! As a result his neck pain and disappeared and he has not complained of left wrist pain. hmmm this is curious.... its all connected..... His hip stability has started to improve as well and we will continue to explore as his body opens up.

Finally, on to me. I taught 2 classes today - a power and a gentle hatha. I was using my pure movement principles and it was so cool! I felt a little like a fish out of water, but the feedback I got was "Robyn, the movements we did were quite small but WOW were they effective!".... I guess that is what pure movement will do for ya!
Went a little to far in warrior one during a demo in class, but was able to use it as an example. Heated my back and took it easy, I'm pain free now. My body is really starting to unravel (in a good way) in terms of tension and as a result I'm noticing a lot less pain, it is quite a relief. Anyways I'm off to my yoga room to get in a session before bed. I know I will sleep very well.

Day 6 - tension relief necessary

Saturday, but a bit of a brutal Saturday... At least the sun was shining and I learned a lot. Difficult professionally from a few different stand points.... Regardless my practice today was hugely restorative. I got on the mat and all I wanted to do was sink into the floor. So I did.

Previously, at a time like this I would probably go for a power flow type class, but I was able to cultivate my awareness around this reaction and determine that my body just needed to rest. I'm not going to solve the tension in my body by adding more tension....

Similar to Susi's Chili Pot Analogy. You have a pot of chili and it is spicy, you don't like the spice so you add tomatos to thin it out. You don't add more spice to dilute the spice.... Same goes for tension and pain, to get rid of them, you don't add more tension and more pain.... but we do. All the time. Or I used to, that is one of my default patterns that has not served me.

Regardless, as I prepare for sleep, I'm still miffed, but my body doesn't hurt (and that is saying something because my back has been talking to me frequently this week). We all have days like this. Life happens.
Life happens.
Life happens.
How can you serve your body during this time so that when life turns (and it always does) you are not dealing with the aftermath of a whole load of tension that is residing from the original issue.

Day 5 - Happy Friday!

Lots of work today, was I ever happy for my yoga therapy practice! Giving myself the time to release tension from my day was a real blessing. My body was indicating a lack of mobility in my shoulder joints so that ended up being my focus. I love this practice, really it is all about what the body displays and we go from there.

Block/strap, ankle to knee, marching on the spot and knee drops– little back twinge so I move on from there, I am bracing in my shoulders to do this action. Rolled felt pad +block for some spinal integration – nice one. Sun rise/sun set, pull overs, up to the wall for dolphin – I feel lobsided. Standing for some scapular mobility + strap – oh there was a release! To the wall for dolphin again – that’s a bit better. Back to my back for some spinal strip action… oops my phone goes off – dad thinks that I’ve been napping… Apparently I sound really relaxed…. Back to my spinal strip + blanket under my hips, on to hand fold. Back up to the wall for dolphin – MUCH BETTER. Final savasana on a heart bed.

I’ve mentioned that I’ve started sleeping with a bolster at my knees and a 10 pound meditation cushion (ZAFU – Halfmoon.bz) on my hips. You would never believe the release in your legs. Seriously, try this. You will melt into and possibly through the floor. It’s so good.

I am so ready for a movie with my husband now, mind is clear, tension decreased, I can really focus.

yoga therapy converation

As I'm getting into this yoga therapy process I'm getting lots of interested people coming out of the wood work...! Seems as though many people have unresolved pain that they are just living with. It really doesn't matter what age you are, this is a common theme. Below is a quick conversation I had with a friend of mine regarding his pain and if yoga therapy could help.

Client: yoga you say eh, I actually have chronic pain in my left leg right now (well upper left thigh and into the lower back). Just started seeing a chiropractor for that. Would yoga help in something like that?

Me: Absolutely. This could be a nice complement to chiro actually. You get the joint manipulations from the chiro and what I am looking at is movement within the joints and compensatory patterns that are likely present due to a lack of functional mobility at the joint. These compensatory patterns in the joints often cause pain referred to different areas of the body. So we start to see that where the pain is may not necessarily be the source of the problem. But it gives us great information regarding where to start.
In my programs I assess movement and together we start to access pure movement in the joints to allow the muscles surrounding to relax/act appropriately vs. compensate. This process allows the body to open up and in tum relieve pain. It's pretty cool. This process will make your pain decrease and/or go away, and perhaps make it so your don't need to see your chiro as often as your bones/muscles start to work more efficiently and functionally.

Questions?? Please please please email me/call me/comment below! Lets continue on with this conversation!
What would it be like if you were in less or no pain? Seriously, what would that be like?

Day 4 - Trust the process

Woke up this morning with a bit of back tension, luckily I work late today so I can make a little “me time” to resolve some of it.

On the floor – noticing tension increasing, felt pad under – not quite right, quarter blanket under – much better… hmmm tight front line. Block/strap, knee drops, ankle to knee exercises. Tennis ball to my outer hips and some more ankle to knee – ooh more range came of that! Cat/cow, down dog (modified)- ooh my shoulders are tight. Spinal strip + pull overs, and then a little restorative on my side.  Legs up the wall with block strap + felt pad. Cat/cow, down dog – oh that feels more open! Wall sit to finish off. I feel taller and lighter!

Throughout the day, back tension comes back into play… so where are my default patterns kicking in again? Restorative practice after work, quite nice. It is interesting, since I have been more aware of my body my pain has shown itself more… Double edged sword of awareness, however I’m happy to be taking this road because it is more sustainable in the end. Trust the process.

restorative set up!

Home studio

Day 3 – back in class

My first class back in the teaching role since my training… I was so stressed out! As if I was coming back to the very first class I ever taught.... And guess what? My back started to hurt. Quite cool actually, in a way, it has been feeling great all day and then mood change and there we go! Default pattern… the first step is awareness into that pattern. Quite curious when it is revealed and repeats! (and repeats and repeats and repeats… well I guess that is why it is called a default).

So back to the stress, I mean class… – my new knowledge of yoga therapy and putting that into practice within a class… hmmm that’s another step.  Gentle hatha, I went in with recommendations of no pain, pure movement, and smooth and even breath.  Started with pelvic floor, accessed the transverse abs, went onto twists and the obliques, and we were off!  Overall it was a fun class, but I definitely have some interesting lessons coming from this. 1. Be mindful of your cuing. This class I was very cognisant of cuing the actual pure movement vs. the end result of the movement (i.e. twists, lead from your obliques and not forcing with the arms). 2. Meet every student where they are at. Some are ready for a conversation re: pain free ROM,  others love “go big or go home” – and that is ok.  3. In the end, appreciate if you can reach out and make a difference for even a couple of students (I had a great conversation about the pelvic floor and kegel exercises after class…. Hilarious).

Overall, I’m in love with this new twist on my current teaching methods. I felt authentic, even more so, I felt light and excited to teach, and my students really enjoyed it! About half way through the class I had an epiphany that I still know how to teach, all of a sudden my body let go of all the stress tension and it just happened. Beautiful. I just have a few more tool with which to assist my students get out of pain.

 I look forward to continuing to spread the good word about decreasing pain, finding peace and stillness in the body, and healing… this is my thing and I’m in love.

Now it is a little late and I’m about to go upstairs to my yoga room for some before bed practice. I’ll report on that tomorrow. What I will say is that I have been sleeping with a bolster under my knees, a 10 pound sand bag (aka meditation pillow from Halfmoon) on my hips, and an eye pillow; I am out like a light. The added weight just allows me to melt into the bed, seriously, it is amazing. I am so excited to do this again…. Yummy.

Day 2 - Every day is day one.

So I woke up today in a fair amount of pain, at the same time I was feeling very overwhelmed regarding the prospect of integrating this journey into my existing structured life. I hear Susi in the back of my mind telling me something about bandwidth and how I have surpassed my existing limit…. Time to reintegrate. Every day is day one.

 I am taking today to do so.

I am fascinated by the many layers of understanding of the yoga therapy concepts and applications. Just when I think I’ve got them my body goes and does something (like be in more pain) and then I am re-learning. Again, I hear Susi in the back of my mind telling me something about being ok with the unknown and letting my body embody the mystery…. No matter how hard I try, I will never have control completely over my body – this process is not about demystifying… the opposite is true.

So this being said, I am in a bit of a bad mood. I’m not a fan of pain, and my previous strategies would be to tense, strengthen, and get down on myself for not having done this enough… I know this doesn’t work. I am a house of cards…. Tension under strength, and then perhaps another layer of tension… Take it from me, this is not sustainable. I’m lost without my default pattern, taking mindful care to know that a new one must be established – this is hard work, physically but especially mentally. It is interesting that as I am resetting my patterns and unraveling my compensations which kept me upright, I’m feeling the pain… but really this is the pain that has always been there under the surface. I am committed to healing; therefore, I have to go deeper, feel my body, resist taking a Tylenol, and explore appropriately.

I am exploring the mind body connection today – or I’ll say that it is coming up. I’m overwhelmed and generally on the lower end of the mood scale and guess what, I can feel my back. So that concept of thinking positively to facilitate faster healing is being challenged here. I have a choice to make. I can feel like crap or I can decide to be excited about the journey. Which one will contribute to my healing quicker? I’ll give you one guess, and I am on board. Even as I write this I feel lighter, my eyes have opened a little wider, my back is not pulsing quite so much… hmmmm…. See I have always known this, but I feel like yet another layer has been uncovered. I am a very large onion when it comes to this subject (and perhaps others, but that is another conversation)

My yoga today: I went to a hatha class. I don’t think I have ever moved so precisely and slowly. And you know what… I was sweating. Pain free range of motion (or that in which my back didn’t get worse) – check, move as purely as possible – check (Susi would have been so proud of my prayer twist, it took me forever to get into purely – obliques, shoulder blades, add arms last, don’t force), easy smooth breath – check (I grip into ujjayi far too easily). How do I feel? Yummy. I was able to release some of the negative energy surrounding my thoughts of how my body “ought to feel” and get into the reality of what my body is really feeling.

My yoga therapy practice: block and strap, knee drops, pelvic floor exercises, marching, ankle to knee, sunrise/sunset, cat/cow, table top + arms and then legs.

Pain/tension assessment pre practice: back 3/10 pain, tension in back 2/10

Post practice assessment: back 1/10, tension 0/10!

Coolest thing about practice today was that I’ve progressed! My knee drops are more and I can march on the spot with a quiet pelvis… ooohhh its working! I’m in a better mood now…!

Day one – every day is day one.

First day post my therapeutic training, wow did I ever sleep well!  Every yoga training, no matter how physically based, is an incredible journey of discovery in to all parts of the self. Physical body, mental body, spiritual body – it’s all happening. It’s all happening.

 I got home (my Toronto home aka Emma’s apartment) last night, had a good cry (in a good way), and got into a yummy restorative practice. Yoga Therapy Rule: listen to your body. I got home last night, my body said “get on the floor” and there I was, starfish + bolster + sand bag on my hips. I swear I was melting into the floor. Bliss.

This morning was beautiful, I am so happy to be alive and to have my practice. I’m not a church go-er, but I feel as though every time I am on my mat is a spiritual experience. I am me. Me is great.

Self Assessment: Shoulder tension was about a 3/10 (10 being the worst, 0 being no tension), back pain was a 2/10, back tension was a 3/10.

My practice this morning:  breath work, block/strap, pull overs, sunrise/sun set, leg press to the wall, wall sit. Took me about 15 minutes. It was wonderful.

Reassessment: Shoulder tension was about a 1/3, back pain 0.5/10, back tension 1/3.

As I write this blog post I am on the plane back to Richmond, BC – my home with my husband. I brought my yoga strap in my carry on, I’m quite excited about it because my shoulders got all tense from hauling my bags through the airport – time to “figure 8” up! Feels so much better, some of the tension has released from my jaw and my back pain has gone down. You just never know the cause and effect – I’ll write more on this a little later.

I hope I get a chance to practice a little when I get home, before bed. Unravel the plane ride. I am happy to be going home – to sleep in my own bed and get a good hug/kiss from my Daniel, but I will miss my Toronto experience and Susi – she has resonated and influenced me so much. I deserve to be out of pain, I deserve to find comfort – she challenged me when I wanted to go further than my body could handle, and I appreciate it very much. I am forever changed. Every day is day one. Every day is an opportunity to find ease, grace, and tranquility. Om.

30 Day Challenge – On the path to find ease and pain free movement

Yoga Therapy – a 1:1 practice involving movement, breath, and stillness. Instructor and student work closely together to assess movement at the major joints to determine each individual’s optimal range of motion. The purpose is to decrease and/or eliminate pain, find relaxation, & ease of movement.

I just finished my intensive yoga therapy training with Susi Hately from Functional Synergy. Throughout the training we have been exploring the kinesiology of yoga & therapeutics. What is therapeutic yoga? Basically, it is about moving in the way the body is anatomically designed to move to relieve pain via easing compensations throughout the body. In other words, this is yoga rehab. I love this stuff!

I am an occupational therapist and yoga instructor by training; now I can add yoga therapist to the resume and skill set. It is all about function, when pain in the body gets in the way of the activities of daily living that you want to do and you’ve had enough…. Call me, I can help!

Living my practice and practicing what I preach.

I have been challenged by my therapeutic yoga teacher, Susi, has given me a 30 day mind/body exploration. If I learned anything, I learned a lot about my body through this training. Basically, I have pain in my body, I have limitations, and I am compensations – it has got to be a bit of a vicious cycle and I’m ready to do something about it. 30 days. Assess my movement, explore my body and my breath, get still and letting go of tension. This is the space in which I can heal PROPERLY!!! I’ve been on a “yo-yo diet of back injury healing” – enough is enough.

Not only is this a great opportunity it ease pain in my body and really experience the benefits of this transformative practice. I will be blogging my experience including rating my pain and tension levels throughout.

Intro to Yoga Therapy 101

Stress load: The amount of stress on the body – whether it be from physical, emotional, social, institutional (etc. you get the point) sources – that one may not be equipped for. These forces come from every direction at any time and they show up on our body, most often as a physical symptom of pain and/or tension. What to do? Well stress from an external stand point is inevitable. Does this mean that we are doomed to be in pain/strain/tension forever? NO! How we deal with stress from an internal perspective is manageable. Dare I say it is even possible to thrive... We can make the choice to develop strategies within our lives and bodies to cope with these stresses and keep the pain from showing up in the first place or, at the very least, keep it from increasing.

Stress is a part of my life. Life happens. As such I have developed a great many strategies to cope with this. One of my favourites is through my yoga practice - the place that I can get on the mat, breathe, relax, put aside all judgement, and just be. Yoga therapy principles have taught me that it is not necessary to be in pain. If we can equip our bodies and create stability at the major joints for the current load/life demands, we can thrive in a pain free range. How liberating! Once we start operating within a pain free range of motion within pure movement (a.k.a. allowing the joints to do what they are designed to do) the body will open up and dispel pain. Seriously. No joke.

So let us dive a little deeper. Using the principles of pure movement developed by Susi Hately, it becomes clear that moving within this pain free range of motion is the ticket to freedom. Do only that which you need to do and nothing more, learn the art of slowing down, listen to your body – really listen – and you will be amazed at how the physical, mental, and emotional body will respond.

No pain, no gain does not apply here. EVER.

Feeling lighter, more energetic, younger – now what would that be like?

Sound good? Lets talk... robyn.emde@gmail.com

Favourite yoga pose?

I was recently asked what my favourite yoga pose is.... I had to think long and hard about this.... Ultimately it came down to where can I completely let go, feel my breath, my body, and be me. Easy answer: Supta buddha konasana or reclined butterfly pose.

How to:
Perform Baddha Konasana (butterfly pose). Exhale and lower your back torso toward the floor, first leaning on your hands. Once you are leaning back on your forearms, use your hands to spread the back of your pelvis and release your lower back and upper buttocks through your tailbone. Bring your torso all the way to the floor, supporting your head and neck on a blanket roll or bolster if needed.  

Benefits:

Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys

Stimulates the heart and improves general circulation

Stretches the inner thighs, groins, and knees

Helps relieve mild depression, anxiety, and fatigue

Soothes menstrual discomfort and sciatica

Helps relieve the symptoms of menopause

Therapeutic for flat feet, high blood pressure, infertility, and asthma 

Traditional texts say that Baddha Konasana destroys disease and gets rid of fatigue.

Contraindications:

• Groin or knee injury: Only perform this pose with blanket or block support under the outer thighs, avoid leaving the knees hanging.
• low back injury: if using a bolster along the length of spine, you may wish to lift your hips with the use of a foam block to decrease the arch in the low spine.
• Pregnancy: avoid reclining, but please enjoy the benefits of butterfly pose!

** how to make it super restorative? BOLSTER UP!! Lay a bolster down your mat-  as your recline the bolster will support the length of your spine, including your head.

Other blissful options?: a lavendar eye pillow

Reclined butterfly, refine with a bolster and lavendar eye pillow to bliss out even more!

Reclined butterfly + bolster - dog is an optional, but optimal accessory...

There are a variety of bolsters you can use - the type of bolster that is optimal for you really depends on how open your back is, so try out a few different types. Go check out my friends at Halfmoon (www.halfmoon.bz) for all the different models - check all the beautiful fabrics and patterns they have to choose from too!

YOGO.TV!! Come one, come all! It's gentle hatha time!

YOGO.TV is coming to Shanti Yoga!!! Come on down and bring a friend (for FREE!!!) to Gentle Hatha with Robyn at a very special date (Sat. July 9) and time (12 noon). Lets get on camera and show the world how to stretch, relax, let go of expectations, and JUST BE!! See you on the mat!



Special shout out to Halfmoon Yoga Products for their generousity and support (pun intended) with some amazing props for the class! Bolster up and let go!!

Yoga Jam - events for a cause

June 18, 2011 - Yoga Jam hosted by Semperviva - City Studio. What a ride....!

The cause: Africa Yoga Project
* a project dedicated to bringing the practice and philosophy of yoga to those in Africa, specially the slums of Nairobi, Kenya.

This monthly Yoga event is raising much needed funds for the Africa Yoga Project (www.africayogaproject.org). Each month inspiring and diverse teachers come together to create an out of the box, fun yoga practice for everyone! Music, prizes and surprises in store each month. It's all about what's possible when we come together!

The first Yoga Jam Event took place in Whistler BC, Canada with an aim to raise $10,000 for the Africa Yoga Project. Now the Yoga Jam is reaching out globally with the intention to raise over $100,000 while strengthening the fabric of our connections.

This Saturday was the first Vancouver based yoga jam at Semperviva - we helped raise $1470.00 toward the project and countless quantities of positive energy!

4 teachers & 4 styles: Cam (Yin), Wes (Hatha), Crista (Vinyasa Flow), and Gloria (Kundalini)

Highlights:
* Happy hip openers with Cam
* Joyful hatha sequences with rockin music & Wesley
* Powerful flow with Crista

* Getting our kundalini energy rising with Gloria! Oh how we danced!!!!

Gloria, our host @ Semperviva and fearless leader

* Meeting up with Kate from Halfmoon, who graciously donated door prizes to 2 happy yogis!

Kate (on the right) looking radiant!!

* Dancing like there was no tomorrow! Man I love yoga!

I am behind the dancing yogi in the green, you can see my hand! haha

Everyone had an amazing time, look at those moves!

Can't wait for the next one! I feel like a road trip up to Whistler is in order next month!

Photo credit: Yoga Jam Events Facebook Page

Steveston Hand Lube

I have recently been making a greater effort to decrease the number of chemicals I put on my body. This is easier said than done.... There are a lot of additives in a lot of products these days. But I am dedicated to this cause - I figure less chemicals = healthier body, plus the chemical smell is gross.

I have to rave about this product that I found at the Steveston Farmers Market
Presenting: Steveston Hand Lube!!!!

This decadent hand cream is never greasy…always nourishing!

A little bit goes a long way, and it comes in lots of great scents.

* Lavender milk, master bedroom (kind of like a yoga studio in a bottle), vanilla truffle, girls night out, summertime in Steveston, sex on the beach, just to name a few.

 

The scents range from fruity to flowery, and everything in between. Every week I drop by their tent and try a new scent. So far I own the "Lavender Milk" and just picked up "Master Bedroom" (I'm telling you, this scent makes you want to pick up your mala and go meditate, it is amazing)

 

 

My personal recommendation: get a small bottle for your purse (the top is solid, it won't explode) and a big one with a pump top for every room in your home! So far I have one for the yoga room and one beside my bed.

 

Awesome ingredients like shea butter, and jojoba oil, nourish and soften your hands, and NO CHEMICALS!!!

Super local, made right here in town in the owner's kitchen.

 

Price at the market:

$5– 4.oz

$10 - 8.oz

 

Go a source these ladies out! Their product is phenomenal and they are lovely to chat with too!

 

 

 

Going to the market

Over the years through my yoga practice and generally with a greater awareness for global warming, I am becoming more conscious of WHERE my food comes from and the environmental impact it creates.

We all gotta eat, for sure!

But, there are choices involved which can hinder the planet/our bodies. Hence, the more local food I can get, the better! The more organic food I can get, the better! This is not an absolute, but it feels great to put in an effort.

One of my most favourite things to do is to go to the local farmers market. Lucky for me, I live in a community which has one of the best ones I have ever been to. How fortunate for me!



Steveston Farmer's Market - open every other Sunday from 9-4pm - delicious food, great produce, a band plays the oldies the whole time, crafts, kids activities....! What more could you ask for?!

Highlights:
*Lying out on the grass while the band plays Beatles and Eric Clapton

watching the clouds, listening to the tunes, sigh... amazing...

* Sharing a lemonade with my hubby



* Checking out the Granola King booth and getting a free yoga quote! Stay tuned!

* Visiting the ladies who make Steveston Hand Lube - this stuff is amazing, I will be dedicating a blog post to it.

* Getting all of our fresh, local veg for the week! So good, so affordable!





* Checking out the sights and sounds of the community. Everyone is so happy, talkative, and caring. Wonderful energy flowing throughout this space!

Sustainable seafood guys - scallop skewers for $5 - AMAZING



Dan is quite excited about the Father's Day fudge he is getting his dad! They have free samples! Try the chai latte!

Lettuce, garlic, tomatoes, peppers, beets, oh my!

Community Farmers Market located outside the Cannery