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in reply to: Burning sensation in quadriceps #9651
Gabrielle, I just wanted to comment on my current status, and thank you.
I’ve followed your suggestions and … they work … 100%. A couple of visits to the chiropractor also helped. No more burning sensation. No more surface numbness on the thigh. It really helped to spend a couple of months focusing on locking the standing leg, keeping the hip down and the raised leg in line, and getting the C-curve in the spine, without worrying about getting the body down. Now I that I am comfortable with this, I am able to move deeper into the posture without any adverse effects.
Thanks again … You’ve really helped my practice. Namaste, Daniel
in reply to: Burning sensation in quadriceps #9497Gabrielle, You must be clairvoyant! No I haven’t been holding the foot, but I’ve started since getting your note. I will let you know how I progress. Many thanks, Daniel
in reply to: Burning sensation in quadriceps #9389Thanks, Gabrielle. I wanted to get a few classes under my belt trying your suggestions before replying. Your approach to the posture — which is I now see exactly the guidance in the Hot Yoga Masterclass book (!!!) — has completely changed how I am approaching Standing Bow. Focusing on staying upright, keeping the arm elevated, and getting the C-curve in the back completely changes the experience. First, it makes it much easier to keep the standing leg locked (or, alternatively, much harder to cheat on the posture of the standing leg). Second, it is a real workout of the shoulder on the raised arm. Third, its an incredible workout for the muscles in the lower back as they resist the force of the kicking leg. I am wasting less mental energy keeping my balance, and my heart rate is going up even more than it was before. (I should note that one of the more senior instructors in my class, who improvises on the script, said last week to the effect that “many of you would be better off staying more upright and focusing on the kick and the standing backbend, rather than trying to come down.” He probably says that every week, and I just never heard it before reading your post.)
I still feel the posture in my quadriceps, though it is not the same intense burning sensation as previously. So I’m still a bit concerned that maybe I’m twisting too much in my lower back, and maybe more of the twist needs to be in the middle/upper back. I think I need to relax the shoulder on the kicking side more. I am kicking back, but kicking up is elusive. I think I should probably stay several weeks in this first part of the posture, before even thinking of moving to the next step. What do you recommend?
in reply to: Burning sensation in quadriceps #9257Hi Gabrielle,
Thanks a million for your detailed comments. I was in a class today, and I took your suggestion of letting the knee stay in line with the hip, rather than trying to bring the knees together. It helps, … but not completely. One of the other suggestions made by one of my instructors to make sure I get a good C-curve in my spine also helps.
As you request, let me try to describe what I do as I go into the pose. (Of course, one is not at one’s best trying to describe one’s own position. At least not me.) For illustration, I’m going to assume the left leg is the standing leg.
When the command is given to pick up the foot with the hand, I have to ‘work’ and twist around to grab the foot. The command “don’t drop the money” is completely out of the question for me. In any event, I do eventually get a good grip on my foot at the ankle bone, with the thumb included next to the index finger.
I will then stretch up with the left arm toward the ceiling. I think I do an OK job of stretching myself up. I am trying to align my hips square to the mirror, and keep my knee in line w the hip. My torso does of course twist to the right somewhat because of holding the leg.
When the command comes to go forward (or kick back) I focus, in the first instance, on trying to kick straight back. Inevitably, though, my right hip will rotate up and back and my kicking leg will veer out over my left side. Once I kick back, I will try to focus on my standing knee to keep it locked out. Keeping my knees locked w the quadriceps engaged has always been a challenge for me in all the balancing postures, though I think I’m getting much better at it.
In the last few days, I have also tried to focus on “getting the C-curve in the spine” and resisting the initial force of the kick to get that curve. This also seems to help with the rotation of the right hip.
If I were to try to describe my final posture, I think I am bringing my body down maybe at a 45 deg. angle, left hand even with my eyes. My right leg I can maybe just see poking out from behind my left shoulder blade — no higher than that. Certainly I’ve got more weight on the outside of the standing foot, though I also consciously try to keep weight on the big toe.
Today, I couldn’t hold the posture for the full 60 seconds on either side, but I could make it through the 30-second second set.
Again, many thanks for your generous assistance.
Daniel
in reply to: Burning sensation in quadriceps #9229Gabrielle, Thanks for the reminder. I wanted to get another class in under my belt and check precisely what I do do with my knees. The truth is, the knees don’t touch. I can bring my thighs together to touch, but I haven’t been. There is usually a gap of an inch or two as I set up for the posture. Thanks, Daniel
in reply to: Burning sensation in quadriceps #9196Hi Andrea,
Yes, I sit many hours in front of a computer on a daily basis.
I’ve never had a specific back injury. However, I have experienced over a number of years intermittent, relatively mild, sciatica symptoms — almost always on my left leg. I know (now) that when I first started Bikram, I aggravated the problem by not doing Hands to Feet pose correctly. For months I thought I was dealing with a hamstring pull, but what I was really suffering from was nerve compression in the lower back. Fortunately, I found a chiropractor who straightened me out and gave me some exercises to do. And I also figured out how to do Hands to Feet more correctly, and that problem completely went away.
In Fixed Firm pose, yes, there is always a gap between by sitz bones and the mat.
Thanks for your assistance, Daniel
in reply to: Burning sensation in quadriceps #9189Hi Andrea.
When I go into Standing Bow, I grab my foot right at the ankle bone, I bring my knees together and try to square my hips to the front mirror. I try to kick straight back first before bringing my chest down. I can raise my foot up to about head level, and when I can see my foot in the mirror, it is always on the far side — for example, if I’m kicking back with my right leg, the foot will be somewhere to the outside of my left ear. I’m sure that means I’m twisting my back in some weird way.
When I do feel the pain in the quadriceps, I typically feel it on both legs, although its only on the left leg that I feel chronic soreness (and thats on the outer part of the quad, mid-thigh). My left leg is my weak leg, and when I’ve had minor lower back problems over the years, it is always on the left side.
Other postures. Fixed firm, Camel, and Floor Bow are all postures that I feel I have made a great deal of progress on in the past 2-3 months. (Or to look at it the other way — during my first nine months or so of doing hot yoga I only did these postures partially.) Fixed firm: I will go back on my elbows but not onto my shoulders. I have to spread my knees wide to be able to go down, and keeping both knees and butt down on the floor is tough. Camel: I can grab both heels and hold the posture for 30 sec. Floor Bow: I have to grab each leg separately. Once I do that and bring my knees back closer together, I feel I get into an OK position, although I cannot really raise my legs over the level of my head.
Thank you for your assistance, Daniel
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