Gabrielle (The Hot Yoga Doctor)

An excellent suggestion Frances!

Thank you

Namaste
Gabrielle 🙂

Hi edgehH20!

Sometimes it is all one can do to get the energy together to do Kapalbhati Breathing effectively.

This may sound unusual for me to say, but perhaps you have contextually marked the end of the class with the breathing exercise instead of AFTER the breathing exercise when you finally lay down in Savasana. Just as a performer maintains a performance ‘state’ when they are on stage, as a yogi your meditative state starts before class begins and finishes after completing all the poses.

In other words, your mind may be programmed to ‘look forward’ to this breathing exercise as the marker of the end of class – which would be premature.

There is another conversation about drinking water where several of us have discussed how many yogis look forward to their water break after Eagle pose. This is particularly the case in studios where it is called (very inappropriately in my opinion) “party time”.

One of our goals (which can be elusive to us, especially at the beginning of practice or when we are emotionally unresourced) is to be ‘equanimous’. This is a state where we just do what is required without imbuing the activity or reaction with any emotional attributes. We simply observe.

Is it at all possible that you have sometimes just been so relieved that you have got this far, almost excited that you have ‘made it’ that at this point you really just wanted to lie down? Gosh, in the past I know I have. 😉 I wonder if you can ‘put off’ being tired – ie maintain your yogic state for just 2 mins more?

Intention is everything. If it is simply that you have run out of puff at the end of class and you really can’t keep up, that is fine too. Some teachers run a pace for this exercise which doesn’t suit you. It may feel too fast or too slow. Do what you can. Keep up if you can. I find it very challenging sometimes to do it to someone else’s pace.

If you would like another focus for giving it all you’ve got (whatever that is on the day): this breathing exercise is a real physical cleanser. The ancient wisdom of the yogis used for 1000s of years has been adopted by physiotherapists the world over to help people rehabilitate post-operatively because of the way the lymphatic and respiratory systems are activated as well as toning the abdominal and core muscles.

So there you have it… I hope that has given you a little more depth to how you can perhaps modify your practice approach to benefit from your whole class and not just any particular pose.

From a teacher’s standpoint: over the years I have reduced the clapping volume. When the students can hear themselves or even hear others over the beat then I have found that they can work out how to do it more effectively. They can check into the rhythm of the whole class rather than just hearing the loud clap. This makes it easier for everyone to ‘keep up’.

Funny, I was initially going to answer this in an entirely different way. I hope something in here resonated for you.

Namaste
Gabrielle 🙂

Hi Kristin

I know we can always count on Edge for some good advice (thanks ;))

Firstly, “clogging”? Hardly. Very good question and probably one that will become very popular with our community. Sometimes the questions that everyone wants to know the answers to are dismissed as being too trivial or silly.

Yes corticosteroids can cause that kind of issue. I like the idea of reducing the amount of processed foods. Don’t go all obsessive though. You will work out what feels right. My body particularly responds well to food combining principles. Google it or come back here for more details.

Robert (my husband and webmaster extraordinaire) says that recently he decided to focus on sucking in his tummy as the major focus for a 2 week run of classes. Putting this conscious attention on it made a big difference for him.

I don’t know whether you are an omnivore or would miss meat (my family is vegetarian), but I also have found that becoming vegan (even for a limited time: cutting out animal products like milk and cheese) is good for me.

Go to Regaining your figure for some other great tips from many readers.

Namaste
Gabrielle 🙂

Hi Kristin

I am wondering where you begin to have the trouble.

Please tell me:

1 Can you bend forward from standing and easily get your hands to the floor? Is your standing leg straight or does it have to bend? How comfortable is the feeling across the hips while you are inverted?

2 When you ‘sit’ down, how do you gain your stability before you even bring your hands up off the floor? Do you have to keep them in front of you, or can you bring them down behind and beside you?

Looking forward to the results of your ‘investigation’ :cheese:

Namaste
Gabrielle 🙂

Hello

Hmmmmmmmmm……

You’ve got to wonder about someone’s logic when they say: “fight through your Savasana – to get your repose”. Yeah right :cheese:

Relaxation is a learned skill. And at the moment your body is not able to surrender which means your mind is also fighting the position. I mean, you are probably even experiencing massive self-talk about how uncomfortable you are. If you weren’t in the studio and someone asked you to lie down on your belly in the most relaxed way possible you wouldn’t end up in classic belly-down Savasana if you have large breasts! Would you?

My advice is don’t fight it.

Here is what I did when I was well, larger. I am actually quite flat chested now, but I breastfed my girlie. When my breasts were full there was no way I could lie on my chest without pain. So I am guessing the sensation for you could be quite similar.

The steps:
* Fold your arms so that your forearms are parallel to the mirror and your hands lie passively and relaxed.
* You can place your forehead on your top forearm.
* Or you can turn and look to the right first side and then to the left second side of each pose.
Simple
* Actually you should have no difficulty looking to each side. And you can swap the arms so that each arm has a turn at being on top.
* This was particularly useful for me because I also wear hearing aids (that is a whole other story!). But when my hearing greatly deteriorated a few years ago I had to rest my forehead without turning my head in Savasana, so I could hear the teacher even with my aids in.

Once again it upsets me that the dogmatic styles of some teachers actually stands in the way of YOU getting YOUR RESULTS. A student should NEVER feel intimidated by a yoga teacher (ie feel guilty that they aren’t listening to their own body).

Please come back and report what works for you!

Namaste
Gabrielle 🙂

Wow Kerrie,

5-6 times a day – you must be a real hard core yogini! When do you get the time to do anything else? :cheese:

Now, I know you meant 5-6 times per week. You are obviously very dedicated and love what your yoga is doing for you. How awe-inspiring! Thank you so much for your story. I am sure it will make a difference to many people out there who are thinking about a yoga lifestyle or committing to getting that much more out of life (whether they already practice or not).

Namaste
Gabrielle 🙂

Hi Kristin

Nope! Not weird… :cheese:

We women can have this issue. It is quite common for the better-endowed. Negotiating your arms around ‘the girls’ can be difficult. You simply have to find your most comfortable position.

Ela asked a related question here: Cannot turn my palms down in locust pose

Thanks for asking. I have a question for you: Are you able to lie comfortably in belly-down Savasana with your arms by your side?

Namaste
Gabrielle 🙂

Hi stacyjo

Yes you join the ranks of thousands when you practice hot yoga at home! We ran a survey a while back and hundreds of respondents said that they practice at home.

Practicing in the heat does help you get more out of the series in terms of physical depth into the poses and it also means shifting *stuff* in your body is greatly facilitated. It can be very hard to heat your room to high temperatures. Just do your best. Insulation is key. Cover windows if the sun is not strong so you can keep the heat in. Close doors, and carpeting helps rather than hard surfaces to keep the heat up a bit. Having said that, yoga in ambient temperature is better than no yoga at all.

A portable heater will help and you may need to have it on for an hour or more beforehand depending on its power.

Enjoy yourself

Namaste
Gabrielle 🙂

Hello Sarah

It can seem so trite sometimes, to say things such as: ‘it is what it is’. Maybe at that moment, you felt sick!

I baulk at saying things like: that is just ‘stuff coming up for you’. A comment like that may ignore some of the aspects of your physical environment that could have affected your practice.

We have few details to go on. People sometimes throw up because of the combination of food they had in their bellies that day. Maybe for you, it could have been a mild food reaction to something you ate earlier. It could be a combination of the food plus the deep work in your systems. It could be emotional cleansing. It could be … so many things! :cheese:

The lesson I learned from it has been to have a quick check into your intuition to exclude the food issue or a hydration issue… or something really obvious you may have overlooked.

Once you have done that and you can’t find anything there… let it go. Because it can be a little risky (on the personal growth front and in terms of your relationship to your future experiences with your yoga) to ascribe meaning to something that simply could be happenstance.

Imbuing it with meaning may color what you do, think or even feel in future scenarios where something similar occurs. Our job in yoga is to be the observer of the body and mind and all their manifestations.

Stand back and observe. Be willing to move on or let go of the analysis of your observations.

Some questions for your own introspection. Feel free to answer them on this post, if you are willing to share. What was the reason you felt ‘down about it’ afterward? Were you sick? Were you embarrassed? Or did you in fact feel better after throwing up? After class did you feel good or bad in your skin? Did you feel your yoga glow (or was it overshadowed by sickness)? Did your sickness continue beyond when you vomited?

It is interesting to note (and I have no opinion about your relationship with your sister): sometimes students try extra hard when they bring their friends or family in, teachers in the class try extra hard when they forget their yoga and have some kind of desire to perform… Ego can get in the way of objectivity.

So in answer to your question, many thousands have had similar experiences. I hope we hear some of them here. My wish is that you continue to find the enjoyment from your practice.

Namaste
Gabrielle 🙂

OMG! I am so upset by these posts in a profound way. It seems that at one time or another we have all had similar experiences. I feel very heavy hearted that a huge number of bikram yoga and hot yoga students have a bad experience at yoga. This poor yoga culture abounds and it has potentially far reaching results.

I am grateful to you all, Sarah, Rebecca and Jared for daring to share your stories and opinions. I have felt similarly on many of the points raised (with a few exceptions). This is precisely the reason that I created my websites and my forum. I care about people, and how they can get access to a high quality of instruction and personal outcomes.

It is regrettable that you Jared have had to come up with a story-telling strategy to meet your needs for peace, meditation and freedom. And although I laughed at your story (because of what could be perceived as its tongue in cheek element) I too found it ironic that such an approach was necessary for what is supposed to be a practice that opens oneself up to their own truth! Hey, whatever works! :cheese:

The yoga is a powerful tool: you keep going because it is so damn good. And the teaching style or the environment (or whatever your particular complaint is!) still does not tip the balance so much that you don’t go back. That is, the pain of going to yoga is not as bad as the pain you would feel if you stopped going because of the environment. So you still keep going because practicing the series is so satisfying even if you aren’t getting optimal results.

My point? Imagine how much more satisfying your experience could be, would be, if…
* you were treated with respect and encouragement
* you were taught as an individual who is part of a class group
* you weren’t ‘expected’ to surrender your will
* you weren’t subjected to the changing whims and moods of your teachers
* the class you were taught was not purely recited dialog
* the class had top quality precision instruction that allowed you to receive the holistic benefits no matter what
* you could bank on some skills in the room that allowed you optimal conditions to pursue your personal path and to feel safe, secure and nurtured.

And when you get all that, you can focus on your inward journey and not just the external stuff that keeps confronting you and taking you away from your yoga.

I am shocked, angry and outraged that such treatment happens on a daily basis the world over.

I am delighted that you have a place you can come and discuss these points openly and honestly. This site and forum is here for this purpose and to let the world know there is another (and better) way to do it.

Namaste
Gabrielle 🙂

PS: Funnily enough I am right now working on an extensive document giving heartfelt answers to how you can get all your needs met even if this culture is prevalent.

Hello Andip and Barb

Thanks for the vote of confidence Barb… I will do my best to explain!

Andip, usually when people enter this pose, the hips move out of alignment making it quite difficult to accomplish all the necessary elements. It actually can make it more difficult to balance, and get head to knee contact.

When you twist your body to face the side wall bring your hips around. Bring them square to the wall that you face. It is your job now to try to keep your hips square ALL THE WAY down into, in and then moving out of the pose again. This will make your pose immediately better and your benefits improve too. I am a firm believer that you set up correctly and in doing so, your whole class is better. Too many people (and it is usually as a result of teaching styles) only pay attention to the end pose and not what happens on the way in and out. You spend half your time going in and out of poses so make the most of your yoga.

Once your body is facing the side wall, tuck the chin, keep the head sandwiched by the arms and then curl down keeping your hips square until you reach the ground with your hands. Obviously you will have to move your hands to the floor at some stage. It is at this time you bend the front leg. If your hips are even then it will feel more balanced. Your feet will feel evenly weighted. Make sure your back leg is fully locked out.

The choked throat feeling is something you get used to and manage quite quickly. In fact I am sure you will meet many people who have no issue with that at all and find it quite comfortable and easy now.

Please get back to me and tell me how you are going. Or indeed if you need finer detail. Happy to answer Eagle pose questions. Care to post them under Eagle? Pretty please? :cheese:

Namaste
Gabrielle 🙂

Hello Theresa

Congratulations are in order. Welcome to the fold. :cheese:

It is very unusual but not unheard of to have intense aches and pains after your first class. It can happen when you embark on many different kinds of exercise. Oy! Can you imagine how bad it might have been had you not had the heat?

The heat helps you move your body around safely and more deeply than regularly, and also shifts the lactic acid that builds up with intense exercise.

Take it as a very strong suggestion to return to yoga as soon as you can. It is my experience with muscle soreness that left to its own devices actually can feel worse the next 2 days. Returning to class will help shift it and make your body more comfortable.

Right now you can try a warm bath. If you can put lots of epsom salts in there that would be even better. If you need to take some ibuprofen. Above all, keep some movements in your body. Get back to yoga.

You will be feeling comfortable in no time.

Namaste
Gabrielle 🙂

Hello Shakti

Thank you very much for the compliments. I so appreciate hearing that and am happy to be here to help. You have really been laying the groundwork for some incredible change. Sometimes it is hard to:
a) Be patient when there is an expectation that things *should* be running to some kind of imagined script or
b) Accept that your body is unique and has its own timetable for change.

We are all here hopefully open and receptive to the changes that the universe has in store for us….

But now down to technique:

Clearly (and as you have noticed) putting strain on your neck is not the way to go! 😉 You are approaching this pose perfectly. Just let go of the expectation that you *should* do it with your hands on your elbows but simply have the intention that they will get there. Allow yourself to notice the smallest change in grip over time.

Thank you Edge for your point of view! Shoulders on the mat is correct.

As an aside: I am quite flexible and yet I know EXACTLY the feeling you are describing. After I gave birth, my pelvis and hip region changed so much that for well over 6 months I COULD NOT grab my elbows and had to grab my wrists. Such was the change in my body. I am now able to do it and so I guess conditions for me made it possible. Whether or not that means that you too will get there one day, it is hard to say. I do know that paying attention to technique in all poses will help you in this one too. You may consider some bodywork to help open that area. If your teacher is amenable perhaps they will apply some gentle pressure for you on your legs from time to time. You may need to ask them if they are willing to do that. Otherwise ask one of your fellow yogis to help you after class. Try going to a yin yoga class or practice some deep yin yoga stretches after your class when your body is beautifully warmed right through.

Setting up your active stretches in poses like Floor head to knee, and both paschimottanasana poses and Hands to Feet pose will help open up your hips in the process. Simply put, active stretches are pushing against the pull and pulling against the push forces. If you have questions about how to do that, check out the pose postings and see what you can get out of them. The same principle is also set out in my blog posting: Opening up your hamstrings with hot yoga. Get back to me if you need more answers. And if it has to do with the set-up of those other poses, you may like to ask me in those categories!

As with all poses, always try to take the struggle out. Challenge is fine but strain and tension are to be avoided. Accept your body and surrender the muscles that are not needed in the pose. Check that you are trying to draw your knees towards each other as well.

Namaste
Gabrielle 🙂