I opened up my Yoga Journal magazine this morning - cup of tea, smoothie, and purring cat beside me - the perfect morning, and the editor's letter (by Kaitlin Quistgaard) this month was so down to earth and spot on I thought I would share it with you all.
Road to somewhere. Yoga is a powerful vehicle for change. Where is it taking you?
We often use the word yoga to mean a physical practice, mental discipline, or devotional attitude, but, in my experience, yoga is more than just postures, philosophical tenets, or esoteric ideals. yoga is an opportunity to foster awareness, to really get to know yourself, and,on a practical level, to make conscious choices in your life.
If you cultivate awareness as you move through asanas or meditate, you begin to notice your expectations, reactions,desires, and all kinds o emotional and behavioural patterns. Over time, as you observe patterns that do and don't contribute to your well-being, and as the discipline you develop on the mat flows over into the rest of life, you ill often find yourself making healthier choices. This is such a common phenomenon that yoga has become celebrated as an agent of positive change.
But yoga itself isn't the change agent. You are! Yoga doesn't set intentions for you, nor dictate whether your practice encourages more compassion, or more ego. Yoga is like a language that can be used to communicate a lot of different ideas; it's effect depends on who is speaking it.
In the weeks before this issue went to press, yoga was held accountable in the media for being a potential source of serious injury, and a prominent yoga teach was accused of abusing his role for sexual and financial gain. the subtext of these conversations was that yoga's potential for harm was shocking. "What a minute", the voices said. "Yoga, this practice that is promoted as a source of well-being, can be dangerous or deceptive!".
True. While the conversation might be sensationalized, the underlying message is something to think about. Yoga isn't some benevolent deity as whose feet you can throw yourself and hope to be taken care of. the practice of yoga, like everything in lie, requires you to be discerning, to take responsibility for yourself, to listen to the voices that question whether this instruction is right for your body or whether that behaviour is one that will ultimately benefit you and others around you. Yoga is a powerful vehicle for change. Fortunately, it ca only take you in the direction you're steering. It's essential to reflect on where you want to go.
So there you have it. Wisdom for a Thursday morning. You have a choice. I have a choice. What is the utility of your yoga? What is the intention? This is your choice!
If you have pain in your body, you have a choice! Yoga therapy is a beautiful journey in which control is taken back and collaboration with the physical structure, mental and spiritual body is established! You have a choice to stop fighting your body and start loving it (again). It is your choice.
Showing posts with label Yoga Therapy. Show all posts
Showing posts with label Yoga Therapy. Show all posts
Thursday, April 5, 2012
Sunday, November 20, 2011
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
Tuesday, November 8, 2011
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.
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.
Monday, September 19, 2011
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.
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