Herniated disc issue in forward poses

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eva k
Participant

December 14, 2011 at 5:17 pm

Post count: 4

#2237

Apologies, this is a super-long story:
I started doing Bikram about 10 years ago–had an almost daily practice and experienced no problems for more than a year. Best I have ever felt in my life!
Then, I moved to a new city, and had lots of stress, job issues, personal issues, etc. and around the same time started having pain in my hip/leg similar to sciatica. I thought it might be my new job (lots of sitting). Meanwhile, my yoga practice really suffered. For one, it hurt, and two, my schedule at work did not permit me to get to class very often.
So, over time I stopped doing the yoga altogether. My only exercise for the last several years has been a daily brisk walk (about one hour each day).
I was eventually diagnosed with a herniated disk in my low back. I gained 60 lbs. mostly in my midsection during this time also.
Much has changed and I no longer have the stress and job issues. No excuses for avoiding Bikram except my weight and back injury. A new studio recently opened near my home and I have been trying to get back into a regular practice. I am having issues in many poses, as I expected after such a long lapse, but am finding that I cannot do anything at all with poses involving forward bends (pada hastasana, standing head to knee, even sit ups).
The instructor keeps pushing me to grab my heels in p.h. for example–I cannot get there. I tried the outside of the feet (his recommendation for a mod) but I lose my balance and cannot stay upright. (I know my legs are very weak on the outside especially due to the disk problem.)
My own mod for this pose was to simply bend forward as best as I can, keeping abs tight and knees bent as much as possible to get close to the heels and grab the back of the calves (sometimes I make it to the back of the ankle on a good day). The instructor really jumped on me for this and singles me out every time for doing the posture “wrong.”
Standing head to knee is a also a real problem because I cannot even bend forward enough to pick up my foot.
Any suggestions?
Thanks!
P.S. I am skipping the sit ups for now.

Gabrielle (The Hot Yoga Doctor)
Forum Owner

December 15, 2011 at 12:57 am

Post count: 3048

#9108

Hi Eva

Thanks for joining us on the forum. Your story is very common and disturbing. It is a real shame when your instructors would rather follow a script rather than demonstrate an understanding for the body or any compassion in their teaching.

Please try separating your feet by a distance to be determined by you. First time try 6 inches or so. Feet need to be parallel. Separate them after you have descended to the floor.

Your balance will be better and you will find that your belly against your legs (because of the extra shape you are carrying) will be more comfortable. You should find it far easier to get your hands in position (if not separate some more), keep your body on your legs and MUCH more importantly, you’ll be able to engage the pose mechanism which WILL start to bring relief to your back.

May I ask you to please post with other pose questions at the other pose areas so that we can make it easier to find for people doing searches? 😉

Eva, can you please confirm if you have difficulties actually descending into those 3 poses you mentioned? That way I can give you a ‘fix’ if required.

So, even with the adjustment to the pose as detailed above you will still have that issue with your instructor who seems to want to single you out (inappropriately). In these instances it is wise to stand your ground by making a request.

This may have to happen the next time they bring it up, even if it’s during class: “I request that if you’re going to give me pose advice that it’s useful and respectful, and that it is not designed to humiliate me in public”.

Please let me know how you go (and the answer to the question above!)

Namaste
Gabrielle 🙂

eva k
Participant

December 15, 2011 at 7:49 am

Post count: 4

#9109

Hello,
Thanks for suggestion on modifying Pada Hastasana. I did see several people have similar difficulties.
To answer your question, I am very careful with forward bends to make sure I am going forward with control and a tight belly. I am usually going slower into this posture than others in the room, and when the script calls for “moving hips left and right to loosen the spine” before grabbing the heels for behind, I am usually super stiff and can barely move my hips. I cannot really squat down either, but I bend the knees as much as I can. I cannot grab the heels.
Your answer makes me wonder if my large abdomen and bust are part of the problem. I do look as if I am pregnant because all of my weight is on my front side.
Thanks again!!
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