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in reply to: Thumbs don't stay interlocked, is that OK? #3776
Hi Martina
No wonder you have had problems! Yikes!!! It is more important to have the thumbs underneath the foot than it is to cross them. And to answer the other question, the interlocking is not always the same. Read on …
As the ‘owner’ of extremely long hands and fingers and hands and comparatively short thumbs relatively speaking 😉 I can tell you that it is anatomically impossible for me to interlock my fingers and include my thumbs at certain times.
In Half Moon, or any pose where my palms are together I can cross my thumbs. But with palms apart it is not even conceivable. The more my palms move apart the more my thumbs uncross. My thumbs may overlap at the nails only or touch tip to tip at the nail.
Of course every body is different. There are some who can keep their thumbs more or less interlocked for these poses.
If your body geometry prevents you from overlapping your thumbs in poses like Standing Head to Knee and you then try to interlock them you will find that you can no longer hold the pose in the energetically efficient way intended. Crossing your thumbs could be recruiting your shoulder muscles making it impossible to relax them in optimal position. The fact that you have been crossing your thumbs is THE reason you have not been able to progress (and you have realized it, it seems :cheese:).
Relax the thumbs see if they can be held parallel with your index fingers and if they cross then so be it! Part 1 Standing Head to Knee the grip is quite passive. The work is with the hip flexors to hold the leg up, as well as trying to keep the foot flexed the whole time (the hands help support the foot in its flexion but still passively). It is in the rest of the pose where you really pull back on the ball of the foot with your strong hands at the end of RELAXED arms (Part 2) and with activated biceps in Parts 3 and 4. At no time do you use the shoulders.
So Martina, let me get this straight: have you been taught to interlock your thumbs in Wind Removing pose as well?
Namaste
Gabrielle 🙂in reply to: Kapalbhati Breathing setup #3775Hi Martina
In short, your spine should be straight and your arms relaxed. Asking for hands on knees or straight arms just creates stress and you can see students focusing hard on this part of the pose which usually makes the exercise itself harder. You can see the strain in the shoulders and arms.
As for the shoulders, just think ‘elbows in the back pockets’ and you will eliminate rounding and automatically keep your chest up. You are definitely trying to remove stress from your shoulders which means they are not engaged, they are positioned down and back away from the ears.
For those who haven’t yet seen it, take a look at this video about optimal arm and shoulder position: A transformational technique for your practice
Namaste
Gabrielle 🙂in reply to: menstration and yoga #3767Hi again
I wanted to ask if the 30 day challenge you are doing is a special program that you have to join that your studio runs or whether it is a matter of self-discipline? Does it come with some kind of studio reward, or recognition or are you simply doing it for your own satisfaction?
I guess I am concerned that there could be some inappropriate constraints being placed on you. Jeez if someone came to me and said they were doing the 30 day challenge but for 1-2 days they may have to skip for health reasons, then who am I to say no?
Feel free to point it out to someone, but please don’t ask for permission.
Namaste
Gabrielle 🙂in reply to: menstration and yoga #3765Hello lfb :cheese:
This is a quote from a response elsewhere on the forum, it can be found under FAQ, but I’ll pop it in for you here:
In Bikram Hot Yoga, there are only ever 2 poses that are specifically referred to as poses you can CHOOSE to avoid on heavier flow days.
Those 2 poses are Standing Separate Leg Intense Stretching pose and Floor Bow.Generally, if you feel up to it, go to yoga, at any time.
If you want to omit a pose or 2 then go ahead.Inverted poses means the flow (affected by gravity) goes in the opposite direction. The 2 poses above are pretty much the only poses that are recommended to avoid. But I do think that it is up to personal comfort. You are not in them for a long time. Tampon wearers would definitely have less reason to skip these poses because of the absorption factor preventing backflow.
Go with the flow! ( 😆 what a cheeky joke) and listen to your body.
Namaste
Gabrielle 🙂in reply to: Locked Knees and Hamstring Injury #3763Hi Cindy
It is interesting that you use the word confrontation. Because I am guessing that is how you feel it will turn out. I know you don’t want it to and I guess too that you want to protect your personal ‘yoga space’.
You could practice the preferred way (wink wink) before and after class (and maybe even at home) and not do that pose at all in class if that is what will work.
I AM very firm on the Bikram teachings. And I am extremely firm on not encouraging damage or risky situations.
Paschimottanasana means INTENSE STRETCH. It doesn’t mean intense strain. It seems that many have started teaching this pose in a way that causes the latter. I know I was taught it the right way. I don’t know how the different interpretations come about. I do hope that someone listens to you.
But to put it very simply, it is using the same principle as you use in Hands to Feet, you wouldn’t DREAM of having your legs straight in that pose if your body was not on your legs. This is the way you straighten and stretch your back. You PULL with your ARMS, and you progressively move your hips up to the ceiling. This protects your back while you feel a STRETCH right through the back of the body. What happens if you move the body away from the legs? Your back rounds and guess what? You strain your back and inflame sciatic conditions. Done correctly it feels fabulous regardless of flexibility or how bent your legs are.
Now simply do that pose (Hands to Feet) again, and move your feet 2 and a half to 3 feet apart! Voila
That may help you describe the technique because the example/comparison is very plausible and quantifiable.
Good luck!!! :cheese:
Namaste
Gabrielle 🙂Hi Amy
Just wanted to ask you about the rash. Are you blotchy? Small red bumps? Smooth? How would you describe it? How long does it last? Is it uncomfortable, hot, itchy?
You are practicing in your sauna aren’t you? Could it be something that your belly is contacting through your towel? … Wondrin’ …
Namaste
Gabrielle 🙂in reply to: What are the benefits of a 30-day challenge #3757Wow Natasha!
46 days is a wonderful achievement!I was particularly happy to read of your observations about your increasing comfort and self-acceptance. It was just wonderful for you to notice this. I find that it is one of those elements of practice that most teachers don’t talk about (well at least not in my experience), but to me is one of the key benefits.
Namaste
Gabrielle 🙂in reply to: Locked Knees and Hamstring Injury #3753Hi Cindy, Hi Kelly
Oh boy! What a ridiculous situation.
It really annoys me that sound physiological principles are completely thrown out the window in favor of dogmatic teaching.
The technique described in the Hot Yoga MasterClass manual in great detail and also touched on in Opening up your hamstrings with hot yoga is absolutely the way to go.
As you BOTH and thousands of others can swear, many back, hamstring and sciatic issues are WORSENED when you lock your legs and stretch to the floor through a ROUNDED back. This is dangerous. And then to be told ‘my way or the highway’ with a risky maneuver is just irresponsible (or insert word of choice … 😉 ).
The magical part of using the technique described (particularly for Hands to Feet and Separate Leg Intense Stretch) is that you don’t need to back off AT ALL. It simply does not matter if your legs are bent. I guarantee you that you will feel the stretch – and more importantly you will feel a safe stretch – right through the back of your body which opens up the calves, hamstrings and the whole back, while working the arm muscles.
So what do you do when your teachers say no? Unfortunately the polite person inside of us wants to please the teacher and not cause any waves. And defying them by simply not listening to their admonitions that you have to do it in the way that hurts you, can cause some internal conflict! Yikes.
You have 2 choices. One of them is to ignore your teachers and continue to do what works for you (safe in the knowledge that you are not changing the pose or defying any good solid scientific and yogic principles) and build that strong internal frame of reference that allows you to stand up for yourself even in the face of opposition. That in itself is a great thing. And I am sure you can also approach it another way.
Perhaps you can go to your teacher/s and express your feelings and needs. It is definitely hard to give you the script for how a unique conversation is going to work out. But there are definitely things you could say:
* I am feeling very upset/angry/dismayed/bewildered (or whatever your feelings are) when I am commanded to do this pose in a way that actually causes further damage to my hamstrings. I feel strain in my back and damage occurring in my hamstrings when hanging out with my hands on the floor with straight legs. I need to feel safe and that the work I am doing is benefiting me so I am requesting that you allow me to do this pose (without complaint) in the way that works.
* I enjoy coming here, and I want to let you know that I am going to continue to do that pose in the way that benefits me.You could try showing them the post on Opening up your hamstrings with hot yoga. You can get all factual on someone but unless they are willing to listen to you and adopt a sense of curiosity, you may find you simply have to defy them in class.
My guess is that your comments will be welcomed and you will be able to do what works. You COULD get some opposition but what can they do to you? Can they force you to do it the wrong way?
The worst case scenario is that they throw you out of their studio. Yeah right! That’s not going to happen.
We all have to learn to live with feedback. And it is not just the student who has that job to learn. 😉 I love this yoga and I really value how it has made me stronger (and millions out there). You hear feedback in the room that potentially can unbalance you, emotionally and physically – remember when you were a new student? And after a while, you hear stuff, you check in with your body and you work out whether the feedback you hear for Joe Blow on the other side of the room actually can apply to you too. You check, you apply it or you don’t. But it is you who decides. The beauty is that while you literally became unbalanced in the beginning of your practice now you just observe (listen) and you apply it if necessary without emotion.
Don’t get me wrong. I am not saying you should do your own class with your own adjustments and make up your own pose sequence (as some people have been known to do). You are not changing the pose you are doing it properly. You will feel stronger when you can assert yourself without then berating yourself or judging anyone else for the reactions it evokes or ’causes’. When you can do that without self-judgment, others will less likely judge you! :cheese:
Namaste
Gabrielle 🙂PS I am overjoyed that you love your Hot Yoga MasterClass manual!!! 🙂 Thanks Cindy
in reply to: 'sort of' Bikrams #3743Hello
Just in case anyone is wondering there is actually no Bikram Yoga franchise in existence.
Quite a number of studios have a license/permission to use Bikram’s trademark and or call themselves a Bikram Yoga College of India. Others do not have the right to use his name and so they call themselves something else.
Namaste
Gabrielle 🙂in reply to: 'sort of' Bikrams #3741Hiya
Your experience sounds great!
Re 30 day challenge: make your own rules … and then stick to them. :cheese:
Namaste
Gabrielle 🙂in reply to: yoga breakthrough! #3738Hi Amy
Isn’t it wonderful how growth can surprise and delight you like that? Embracing curiosity as you have done is maybe one of life’s greatest gifts. You seem to have understood on a cellular level the concept of the balance of effort and surrender.
Namaste
Gabrielle 🙂in reply to: 'sort of' Bikrams #3737Hi looking for balance
What would I do? I guess I would be trying the different sequences at the different studios. Work out how you feel in the smelly, the not so smelly and the nice smelling studios. It would be great if you could get good feelings about ALL the things that matter to you the most.
I can tell you that there are definitely people who will not go to a smelly studio – they are just too put off by the smell. As you probably know there is a difference between the smell of a recent hot yoga class with a number of sweaty bodies in a room compared to the rank smell of a studio with poor hygiene habits. Only you can decide what works for you.
For me I can’t bear going to a studio where I am walking through or lying down on other peoples’ sweat puddles – ycccccchh. (Oh the microbes and the stink). As I am sure I have mentioned elsewhere there are ways to keep a studio clean even with carpet but it depends on the carpet type, the way the mats and towels are placed and what studio cleanliness guidelines are in place.
Still I love the classic pose series… That was a roundabout way of saying, do enough yoga around the traps to work out what your practice priorities are. Then follow your um, (proverbial) nose :cheese:
Namaste
Gabrielle 🙂Hi Lannette and welcome to the forum. Nice to have you here :cheese:
You know, to be honest until I started this forum in February this year, I had never heard of the 30 day challenge. Traditionally there has always been a 60 day challenge. This 2 month feat is one where the yogi is allowed to and even supposed to take a single rest day every week. It is up to you if you want to take an extra class on that day off. You may not feel as if you need to take that day but it is great to know that you can. You can change it around so when you really feel the need you take the day. I don’t recommend systems where your ability to choose is taken away from you.
As studio owners we noticed that for the most part, even with students taking a day off a week, that the time and energy commitment over 60 days was sometimes too much for a significant proportion of participants. Some of these even gave up practice after the challenge.
It is my guess that someone proposed the 30 day challenge as something that is more within the reach of a greater number of students in that it is easier to commit to 1 month than 2. No rest days I guess was a way of differentiating the challenge. And by the way, I am quite happy to be corrected on any of that.
So here are the answer to your questions: no (don’t push through exhaustion and force yourself), no (to shorter sequences) and then no (full and short days with an ad hoc approach)! 😆 Consider the following idea and tell me how that resonates for you!
I think that your challenge has to deliver YOU YOUR results. It seems clear to me that while you get your benefits from many classes per week, you really NEED your day off. No one HAS to do anything. Personal choice dictates what you do in RESPONSE to your needs.
Go ahead and do 6 days per week. Choose the day you take off according to your need for rest. No point burning yourself out for the sake of an artificial goal.
I think you will really benefit from;
a) the reliability of what you are supposed to achieve in each class – a full class without changes
b) the discipline and
c) the rest that you need and deserve.One way I have mentioned elsewhere that has really helped me feel as if I have had 2 days off is to stagger a couple of the classes. On one of your days do a morning class. Then wait until the next evening. It is surprising how well this works. So if for example you choose Sunday as your day off, you could do a Friday morning class and a Saturday evening class. You could do your Monday class in the evening. And voila you have several days in a row that feel free that allow you to participate in your life 😉 plus rejuvenate yourself.
Namaste
Gabrielle 🙂in reply to: Tired all the time, can't manage classes every day #3729Hi Silver
I have been pondering for a while about what might be a good approach. I have re-read your post a few times imagining being in your shoes. Rightly or wrongly I am guessing there is much thought going into the preparation of each class. Sometimes this preparation (mental and physical) seems to last a day or 2. So much hope is being pinned on these classes.
So this is what just came into my head. See if this works for you. Forget the fanfare and the huge build up to class. Work out which class times work for you and on which days. Pin them up if you have to, but then let it go. Go about your daily routine including your nutrition and hydration. Make the decision on whether you will go to class just a couple of hours beforehand. Take the pressure off.
You deserve a break. And yes I have complete faith you will get there!
On a local note: Hobart is pretty small and friendly. Barring living at some obscure address, I bet that you would more often than not, find someone at the class who would take you (at least part of the way) home. I know that in my studio I would ask around before class (make a little announcement) to see if anyone was willing to help out. Most of the time there was someone who volunteered. These yogi mates of yours whether you know them or not are usually right there with you! Just like the wonderful folk on this forum!
Namaste
Gabrielle 🙂in reply to: Practicing Yoga during the holidays #3728Hi looking for balance
You definitely are starting on the right foot when you can approach your new ‘love’ without feeling guilty (if you miss out on a scheduled or expected class). The issue you bring up really demonstrates a paradox that many hot yogis experience.
For so many people this yoga becomes a life-saver – injecting much needed calm and stress relief into busy lives. For many it could even be their only reprieve.
So when they miss a class there is some amount of attachment to the outcome.
I can remember ‘in the beginning’ (6-8 classes per week) I was talking to one of my instructors saying that because of a work commitment I couldn’t make it to class and how guilty I was feeling. It was my lesson to LET GO of all that and just turn up to class the next time. Guilt is not a present tense emotion. You have to be living in the past, or projecting into the future to experience it.
Learning to let go of the guilt is one of the journeys. In my experience, learning other ways to handle my stresses outside of the studio has been the key to deepening my practice during class. I don’t rely on my practice to provide stress relief (like I used to 😉 ).
I am guessing that sometimes we all forget that life is about taking advantage of each moment. Enjoy yourself even when you are NOT doing yoga 😆
Namaste
Gabrielle 🙂in reply to: Haven't Been Sleeping Well #3724Hi Natasha
Thank you for your comments about the site! :cheese:
WOW, 42 days straight is very inspiring and a great achievement.
I am wondering about your sleep problem (with you!). There could be some changes which will help you change it.
It may take changing your schedule a bit though. If you are willing that is.
Your body has diurnal patterns: a kind of internal clock that generally makes the day time your active time and the night time when you sleep. You may not realize it but your ability to be active and sleep also is partly determined and affected by your body temperature. Your body temperature changes throughout the day. For example did you know that you are more likely to be sleepy when your temperature is down. Or your temperature is down when you are sleepy. So although this next piece of knowledge may not be true in all cases it could make a difference to you.
If you shower at night time before you go to bed, this could actually be waking you up ready for activity rather than slowing you down ready for bed. (My mom actually prefers to shower at night time and she is used to going to sleep afterward but she does READ a lot before sleeping – so that might be relaxing and tiring her).
Did you also know that in the period following intense activity (aka Bikram or hot yoga :cheese:) your temperature drops?
So I am wondering if it is at all possible to try to switch your schedule around. Would it be at all possible for example to go to yoga in the evening and then go home to bed? Have your shower at the studio straight after class and it shouldn’t be enough to reinvigorate you, just simply rinse the sweat off in a 30 second shower.
Save your shower for the morning and use the heat to ‘wake you up’.
You may only need a temporary scheduling change.
OK here is my last idea and this one really does work well for me. It is a little challenging.
When you are tossing and turning: kneel on your bed (or on the floor if you have to) and do a camel pose. Do it for a MINIMUM 2 whole minutes. Try 3 or 4 if you are really super tired. Work the way you would in class and pull on your heels. Or if you go to full camel do that. This has an AMAZING calming effect on your nervous system. Come out extremely carefully and then flop back into bed. This works.
Let me know how you go
Namaste
Gabrielle 🙂in reply to: Tired all the time, can't manage classes every day #3718Hi Silver
You have really had a tough time these last few years. You must feel so grateful to be on the other side of all that.
Still, it looks as though you are really frustrated that your body isn’t quite up to the challenge you were hoping it could cope with. Besides that I sense some real disappointment and some corresponding self-talk as you beat yourself up for not living up to your expectations.
In my first studio, one of my very first students was recovering/recovered from Chronic Fatigue Syndrome. In his own words after his VERY FIRST CLASS: “I feel alive – for the first time in years”. This was such a moving experience for him (and me). Still there were days he would come to my house crying and oh so disappointed that he just couldn’t make it to class. He wanted to but just couldn’t do it.
There is a Catch 22 here. The more you go, the more quickly you evolve towards that ideal self that just notices what happens and responds without judgment. At the moment you can’t seem to get there enough to benefit (quickly enough) from the emotional cleansing that would be just what you are searching for! Right this moment I read Hannah’s post that came in while I write this paragraph. As usual Hannah’s posts are eloquent, compassionate and helpful. She is so right. Gentleness with yourself is what you so need (besides that big hug :cheese: ).
Release your expectations of yourself and move with the rhythm of your body. It is telling you to take it easy. Conditions that last a long time can take a while to get over. You are obviously taking care of yourself – your nutrition is great. So it has to be something else. This yoga is helping you reprogram your body and mind. It is teaching you to have self-empathy and compassion. This is in itself is a process that can take time.
February is quite some time away. Setting up a scenario of fear and anxiety is imagined. They are scenarios that take you way out of the present moment. Going to yoga even if you can’t participate to the level that everyone else does is still doing your yoga.
I am going to write you a PM because I have some personal ideas and resources I would like to share…
Namaste
Gabrielle 🙂Hi Annie
What a luxury! Being able to do back-to-back doubles is a real treat. One of the amazing things I have found is that my breath is so deep and rhythmic when I get up to do my next class. It is an incredible experience. There is no adjustment to be made (to your consciousness, to your presence) – you feel in the flow and oh-so-focused.
Amy just posted while I am writing this. I made an assumption in my answer. If what you meant by doubles is 2 in the one day then I feel great doing that too. And, frankly there is much more possibility of that than the back-2-backs I used to do before having a family. The more often you go the deeper the benefits. And yes, getting physically deeper into the pose itself is a great yardstick for ‘pose progress’.
Amy, go ahead, and try it. I say it only because it seems to be something you are curious about and maybe over intellectualizing (hence the use of the word ‘brave’ 😉 ). While the experience is in the great unknown for you, you can only guess whether you are ready. The worst thing that could happen? You can’t do it and you don’t finish the class. So what? I like to set up the possibility of doing that kind of thing by having the time free. Then at the end of class I just go with the flow. Try not to think about it. Just get up and solve the mystery! You will either go and have a shower or start Pranayama. No pressure. :cheese:
Namaste
Gabrielle 🙂in reply to: Sore About Being Sore All The Time! #3709Hi Y’all
Great advice from fraseram and Rebecca! Thanks gals 😉
Removing the expectation from your practice and taking each moment as it comes is a pretty good recipe for approaching your yoga. Breathe, observe, don’t judge your progress just notice it. Notice any struggle, calm the breath. Don’t muscle into poses. Some of this is mentioned in the posts from fraseram and Rebecca.
As I like to say find the balance between effort and surrender…
Namaste
Gabrielle 🙂PS: if you are registered on the forum then go to Hot Yoga Poses and Resources Center. Pick up a copy of Lucas’ At Home Stretch Guide. It is VERY popular, has some really interesting nutrition information and also some valuable information about his proprietary supplement which REALLY DOES reduce recovery time after yoga and exercise (reduces soreness). Robert and I use this and love it. It also, quite unbelievably, makes you more flexible. I wouldn’t recommend it if it didn’t work.
If you are not registered on the forum then you can still go to that link and register to get all our free goodies. OR you can click here to go directly to Lucas’ site for the information. I do really recommend it. Lucas’ Free Stretching Guide
in reply to: hot yoga and body fat #3707Hello looking for balance
In a word ……. YES :cheese:
I am hoping that others with that experience come and post so that it is not just coming from me! Circulation really does improve and so do many skin imperfections like scarring, dimpling and ‘cellulite’. It is very rejuvenating.
How many times per week are you planning on going LFB?
Namaste
Gabrielle 🙂in reply to: What are the benefits of a 30-day challenge #3704Hi BonMar
Strange how the mind works isn’t it? Comparing the marathon to the Bikram class and how you felt more likely to give up in the studio had me thinking too.
I wondered whether it has to do with the momentum of the marathon. You can let your mind wander, even fantasize as to how glorious that would feel finishing much sooner by taking the half marathon track, yet you keep on going. The instant that it takes to change your mind is gone in an umm, instant! :cheese: and you sail past the point and you literally move on. You are moving 100% of the time. Yet with the Bikram class you are in your poses and you come out of them. Generally you can keep your focus when your body is busy doing something. And I wonder whether in the moments BETWEEN the poses that you feel that tremendous urge to quit or lie down or leave the room or whatever other fantasy you are having at the time. I guess then too it could be about your ability to tie your poses together so it is one long set of poses with your Savasana treated as a pose instead of a ‘break’. I think this is why it can be so challenging. Keeping your focused state throughout the 90 minutes is a skill that not only takes time it is dependent on other factors too.
I think you are doing a wonderful and inspiring job to keep up your 30 day challenge. I can’t imagine there would be another instance that a studio has closed down giving the students one day notice. You could have used it as an excuse. But you didn’t. Go girl!
Namaste
Gabrielle 🙂in reply to: Crampy Rabbit! #3703Hi BonMar
Just checking in. Now that you are using straight arms, how has your pose transformed?
I want to know whether I need to offer the next technique. :cheese:
Namaste
Gabrielle 🙂in reply to: Head to the floor first? #3694Hi Annie
I think the other issue in this pose is that we can get caught up thinking it is only about the upper body. This is understandable because we find a lot of challenge particularly on the entry.
So, try this: squeeze your knees together tightly. This will firm your lower body and create a better foundation or seat. You may find that your butt stays put with a little more ease. Try also to engage your core muscles. You will find it easier to extend and stretch out further.
Namaste
Gabrielle 🙂in reply to: Lifting torso up… #3693You are welcome Annie!
I think this is your key. You will get much more ‘purchase’ from the ground and be able to direct your energies appropriately when you manage to use your arms and shoulders well. If you haven’t already, take a look at the other Locust posts and particularly First part of locust – how and why.
Namaste
Gabrielle 🙂 -
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