Gabrielle (The Hot Yoga Doctor)

Hi Edge

😆 I couldn’t help but laugh! Especially the warning…

Re pooping: Well, you must be pleased that everything is in tip top shape and working well. It sounds like the body-cleansing reputation that Bikram Yoga has is really quite evident and literal for you. And maybe it is also a great way to get in touch with and more intuitively connect with what your body needs.

I love the question: Why am I doing this? And you are asking me ;). Yep, I know the feeling. You turn up and your mind is the best saboteur trying to coerce you out of what is clearly the most fabulous thing. After all your body just keeps dragging you back there every day. Mind you, you have made a momentous commitment and honestly the hardest element to doing the challenge is going back every day, finding the time to get there NO MATTER WHAT life throws at you, no matter how many ‘valid’ excuses you can come up with. It is GETTING THERE THAT COUNTS. After that it seems easy (well you lose track of those things some time during your class as you willingly submit).

So what is the difference between 4 classes per week and going everyday?
There are so many reasons:
You are taming and quietening your mind. This moving meditation yields phenomenal results. And as meditation is a skill it can be practiced. Going everyday means more meditation and more opportunity to get in touch with yourself on deeper levels. I sometimes talk about yoga credits. And when you go often enough and for long enough you stack up your yoga credits. You can tell the difference they make when you can’t get to yoga or you find yourself in a stressful situation that you previously didn’t handle as well.

Going these 30 days without break teaches you endurance of course. Putting your body through it is easier than dragging that sometimes unwilling conscious part of your mind along. I mean, you have that conscious part that has made the commitment to go and you don’t want to betray that or let yourself down. But still there is that other part of your mind that is dreading going today for whatever reason. Anyone who as done any similar challenge goes through something like this. It is oh so totally normal.

You are learning how to explore your own limitless nature… how you can achieve anything despite the obstacles, despite the negativity that part of your conscious mind is throwing at you to sabotage you. But guess what? You are still there. You are winning.

Keep it up, not long to go…
Your progress is inspiring many readers, I assure you
Namaste
Gabrielle 🙂

Here is Dan’s response to my questions (which were lost in the server meltdown).

I started off by asking him whether he was doing a backbend while they took the x-ray.

Thanks you for the information. Yes, I was doing a backbend when the x-rays
were taking and they showed L3 & L4 touching. I had one instructor tell me
not to grab my ankles because I had a flat back in camel. Before then
another instructor was telling the class to really push their hips forward.
I did and strain my back ,mainly the psoas muscle. I will definitely take a
good look at how I go into the backbends and also watch my breathing.

Let me share a little history. Back when I was in my 20’s (i’m 53 now)I
did a lot of long disance backpacking at times carrying 32 kilos. I used to
race bicycles and run marathons. My hamstrings and quads have always been
extremely tight and I have a shorten psoas muscle. Five years ago, I
strained my lower back when grabbing for a falling glass jar. This lead me
to my first bikram class. I was progressing well until 2 years ago when my
ex-wife saw me doing rabbit pose at home and told me she would help push on
my hips to get them closer to my feet. I woke up the next morning with
piriformis syndrome. Since then, I have not been able to go into some as the
poses as before.

I have also strained my back two more times. I probably have lots of scar
tissue in my lower back muscles.
Recently, I found a book “Trigger Point Therapy Workbook” and luckily for
me the author lives in my city. She has helped locate the trigger points and
a few times a day I will roll on a small ball.

Before the piriformis problem I had no problems in forward bending poses.
Now I have to bend my knees during the pose. I read your article on
“Opening up Your Hips” and that has really helped.

I know that’s a lot going on with me. I like your advice about taking it
with baby steps. Next class, I will be present during all the poses to see
how I go in and come out as well as my breathing.

Thanks for the advice and having this forum.

Regards,

Dan

Dan, I will answer this one again very soon. If you have my response, send it along and I will repost it.
Namaste
Gabrielle 🙂

Hello Jacquie

You are right to be careful.

Good news! That feeling is normal. If you are holding on and pulling hard on your heels, squeezing your hips moving forward, lifting your chest etc then this is an intense backbend that can make doing the sit-up that follows a challenge for some. This happens to me when I hold Camel for a long time (upwards of a minute).

Then main considerations follow:
1) Make sure that you do stretch up before going back (just in case you are ‘crunching’ into your lower back.
2) When you release from the pose (as slowly as you like or need to) make sure that you do not flop forward into any sort of forward bend. Come up to vertical, head up last. Rest back down onto your heels and try to lie down carefully without undoing all your wonderful hard work.
3) Lie on your back as still as you can. Make the assessment whether or not you think you should do the Sit-Up. If the answer is no then bend up the legs, roll to the side without twisting your spine, place your palms on the floor under your shoulders and push up from the floor while looking at your hands (so as not to strain your spine at all).

I did notice you said you hold onto your ankles. Was that right? Or do you hold onto heels?

Namaste
Gabrielle 🙂

Hello… I can’t believe my luck. I just found this posting by Kayzee in my inbox. It got lost in the server meltdown… so here it is again. Now all I have to do is reformulate the answer… hmmmm. :cheese:

Kayzee if you have the response please email it to me and I will repost. I remember I spent hours on it. :smirk:

Hi, sorry to continue off the track, but briefly–the leg length
discrepancy and resulting scoliosis were diagnosed by a physical
therapist–the leg thing at birth. I had a brace as a baby but screamed when
it was on so my mom didn’t make me wear it. I was prescribed orthotics as a
teenager but HATED them. They threw off my balance so badly that my whole
body hurt. I was just too used to being crooked, I guess. I have been able
to deal with the pronation by conciously walking on the outside of my feet
rather than with arch supports.

On to the question at hand: is there any chance that my hips will learn to
be more parallel with my shoulders even though the leg thing isn’t really
fixable?

Also, with my toes pointed forward, my right knee is turned in so far that
the inner edge of my right kneecap touches the back of my left leg. Is this
still preferable to any fanning, or widening of the stance in order to keep
both feet and knees more aligned with each other? My right knee would have
to go under my left leg to bend my knees with my feet together…

I’m sorry this is so complicated. You’re much more knowledgeable than
most teachers I come across, who say “I’ve never seen that before” and
just try not to yell at me about keeping my heels and toes together.

Thanks so much for your help.

Namaste
Gabrielle 🙂

Thank you and it is my pleasure to know that I have helped you!

Namaste
Gabrielle 🙂

Hello brooklynyogini

You are not doing anything wrong.

Most likely your legs are showing up an asymmetry or difference in muscle strength, or joint opening.

Perhaps you have:
1) different relative leg lengths (may not be true length difference but could be a pelvic/hip alignment issue due to tilt)
2) one preferred limb (leg and or arm) stronger than the other
3) a joint more open than another (shoulder, hip etc)
4) a lateral curve (a slight scoliosis) or other spinal asymmetry

These may not be very obvious. It may not be one single thing. But a multitude of little things that add up to a visible difference.

The yoga will have the effect of equalizing a lot of these effects and you still may never have your body be totally symmetrical. Basically nobody really is (not 100%) symmetrical.

Although you are not supposed to look in the mirror while you are in the pose, occasionally take a look and see the effects of putting more strength behind the leg that is a little lower. See what it takes to even it out a bit. What you are trying to do is create physical balance in your body.

BTW I have to work on a similar issue: right leg a little higher etc. I try to ground my hips evenly to make them flat to the floor and try to drive my left leg up higher. For me I notice that my left shoulder is less open. It internally rotates (ie ‘locked’ or rolled ever so slightly forward of the right shoulder) and despite my best attempts over time, through a lifetime of left handed habitual use and tightening of favoring it, it is still tighter than the other and surrenders back less far. This has an effect on the height of my left leg, despite this being my more open hip! Go figure. But I don’t worry about it. I just do the yoga. I observe and make more effort to release it particularly in Standing Bow and Camel.

The great thing is that over time you are likely to see improvement. The poses work in synergy to bring about structural change. I would hazard a guess that if you asked someone to look at your alignment in say, double leg Salabhasana (Locust) or even Full Locust pose they would probably tell you that you are not exactly symmetrical, with legs pulling off to one side even just a bit. It is just easier to notice yourself in Floor Bow.

The answer is to really work very hard on alignment on the ones that you have visual control over which is most standing poses: Half Moon is critical of course. With increased awareness of your physical form correctly aligned in space comes an internal awareness of your proprioception (or awareness of your physical form in space) which becomes stronger and stronger and relies less and less on the visual checking mechanism ie the mirror). This translates to a better practice and more distinctions to correct the poses that you can’t see in the mirror.

I think you get the picture. Keep working on best alignment in all your poses, making precision your uppermost goal (besides breathing!) and reap the benefits over time.

Namaste
Gabrielle 🙂

Hello Laura

and thank YOU!

Will the questions ever end? :cheese:
Have you been asked to push your bottom back behind you? YIKES. If that is what you are doing, don’t. I can’t imagine how that could make you feel solid and stable. You need to tuck your tailbone under. Otherwise you are going to feel yourself falling, shifting the weight to your bent leg, and you will feel heavy and not at all empowered.

Sounds like your weight is too far over your front leg. The feet sliding is an issue and you will definitely have heard this is to do with your inner thigh strength.

I am going to give you something to do. You may need to be resolved to try it and be strong (ignoring commands to step out very far). What I will give you is a technique that will give you success each time, (fingers crossed 🙂 ) and incremental success and progress so that one day (and maybe even soon) you can get to the proper warrior stance again.

I recommend this to people with a severe hip problem and have had great success with students who have had bad shoulder problems with it as well. By the way, I do have another way to help you but would like you to try this first.

1) Next time you step out DON’T step out nearly as far. Step your right leg out so that when you lunge to the right side make sure your shin is vertical (knee stacked over ankle). Your thigh will probably be at around a 45 degree angle.

2) Arms our out parallel to the floor. You should be able to tuck your tailbone under and keep your hips square to the mirror and level to the ground.

3) Angle your left foot in 10-20 degrees for stability. Lock your left leg strong and long, even try to clench your left buttock (that comes with time and experience).

4) Palms toward the mirror. Activate your arms strong and long. Arms back a bit. Now bring your wrist to your knee not your elbow. Just your wrist. Of course you must try to cement your hips in the ‘lunge’ position without letting the left hip ride up.

5) Chin to shoulder look up to the ceiling and continue to activate your left arm to your fingers to ‘touch’ the ceiling. Keep stretching your active right arm to the floor and push your knee back with your wrist, (your wrist only).

Sounds odd. Teachers will ask you to widen your stance. Don’t. Finally get a taste of what Triangle should feel like.

6) Tomorrow, go back and step out. See if you can widen your step maybe an inch or more,you be the judge. But I guarantee over time (and as I implied before you may be surprised at how quickly you will improve) you will get to full Triangle.

7) Now as you widen your stance the more parallel your thigh becomes you will find that you can bring your arm to your knee moving the contact point closer to your elbow. Don’t be concerned if you continue to just contact your wrist for a while. The main thing is to show you that you can have the correct hip, body and arm positions while coaxing your body open in an empowering way. If you continue to fight to balance then there is no way you are benefiting from this pose. Let’s change that. This is a strong pose so find the strength in your arms and legs.

If you have read the posts on triangle you will know that you do not ever let any part of your upper arm touch your knee. Just the ulna.

***And remember to create the balance you must exert some backward pressure on that bent knee.

If you get to a point before full warrior triangle where your legs are continuing to slide come back to me for the other fix. I don’t want to give you too many options and overwhelm or confuse you.

In the meantime, ask someone to teach you (do an online search or buy a book on yin yoga) pigeon pose, half pigeon pose, seated pigeon, double pigeon, crescent lunge and frog etc so that you can coax some strength PLUS opening into your tight hips after class when your body is nice and warm. Ask other people what they do. Remember I can’t see you I am only working from your words on a page.

Re Tree pose: I need more information about where your heel exactly contacts your body.

Re Spine Twist: Are you bending both legs up? Are you familiar with the one-leg-straight approach?

Okey dokey.
You have homework…

Namaste
Gabrielle 🙂

Hello Jacquie

I would love to hear other people’s experiences here…

Really strange isn’t it? Sometimes after the strenuous Bikram workout we are completely ravenous (normal) and other times we can go for hours without food when logic would tell us we should be hungry (also normal). I believe your body is working well and is telling you what it needs. Do you really feel you are doing something you shouldn’t? Doesn’t sound like it. I am definitely going through the same thing at the moment. Listen to your body. It has a powerful voice especially when you are practicing *listening* to it in your regular practice.

Namaste
Gabrielle 🙂

Hello Hannah

Re the pain lower left on first side of pose: It all depends on the symmetry of your sorenss. This could be important to know. So, does it happen BOTH sides or just first side only? Also is the ‘cramping’ right in along the spine or further out to the side (distally)? At the moment I don’t think it is about the sinking into your back.

Re soreness along armpits and ribs: Has this been occurring for a long time? Because it might simply be a step on your path (metaphorically speaking). This is an intense pose and there are not many places one works for such a long period of time opening their armpits as you do in Half Moon.

I know you are very particular: are your hips and shoulders in the same plane (are your shoulders stacked over your hips to the side) or hips more forward? Could it be that in your work that you are focusing so much on getting your alignment right that the surrender part of your pose is temporarily missing? By this I mean: when you inhale you lengthen the body and when you exhale you surrender (with control) to the stretch. Release those shoulders down and back.

Re too far?: I don’t think so. Going too far means your body contorts into a twist and shoulders and hips are swiveling; and neither one nor the other is square to the mirror. Beginners often go too far and have a multitude more that needs to be fixed and I know this is not you. The other thing that shows you have gone too far is the inability to come out of your pose with grace and relative ease.

A few questions that need answers… we’ll get there…

Namaste
Gabrielle 🙂

Hi Laura

Thank you for your compliments!

Will you help me please by answering some questions for me?
There are hip opener exercises for sure. But we will leave that for a while because I would like to delve a little deeper. You see, there could be something else at play.

Will you clarify:
1) you can set up your warrior very well, with your bent leg at exact right angle, and thigh parallel to floor, other leg straight and locked out. And if that is the case, how would you describe the relationship of your hips to the mirror? Are they more straight on, or in order to set this up do you need to roll the hip of the straight leg down?
2) what you feel in your hips when you are in your warrior.
3) in warrior where do you feel the weight. More in one leg than the other or centered around your hips?
4) when you enter triangle are your feet stable or do they slide?
5) are there any other poses in the series that are difficult or impossible because of this problem?

That should do it.

Namaste
Gabrielle 🙂

You are most welcome Jacquie

Have fun, come back and tell us what happens!

Namaste
Gabrielle 🙂

Hello Rachael

Thank you for that input.

I think your technique has great merit.

I have one reservation:
The straining and twisting bothers me. It is definitely the inflexible souls in the class that you can see risking damage when they try to do it by themselves. While you possibly may now be flexible to do this maneuver without help (because of practice), I would suggest getting the teacher’s help until there is sufficient flexibility for doing it safely. In my studio I will help students (with permission 🙂 ) gently bring each hand to the appropriate foot. It removes the twisting component and they feel safe and symmetrical!

Yes I agree, in time you will be pros and won’t believe how far you’ve come.

Namaste
Gabrielle 🙂