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in reply to: Flat footed and knock kneed #7002
Hi Lisa
It seems that your preference to walk on tiptoes gets triggered when you enter this part of Awkward. It’s one of the big mistakes in this pose to weight the toes. For you it becomes a natural action.
I would be focusing a lot more on the bottom sticking out behind you. Also what’s happening when you move into your toes is that your arms are likely becoming more slack (and your chest comes forward). Keep the focus on keeping them strong. There are 2 more areas of focus for you: 1) Arching the spine and 2) lifting the inside of the ankles and knees while anchoring the ball of the foot and of course heel ;).
For you, it’s about working a new habit and being mindful of other things! So rather than coming down quickly in this pose. Arch your spine as you would do in Cobra the moment you start to stick your bottom out and sit down. Go slow, and only go so far as you can keep the spine arched and arms strong AND keep the weight in the HEELS. As soon as anything falls out of your awareness or the sensation is gone, go back to that point and start again.
Namaste
Gabrielle 🙂Thank you so much Lisa for your very supportive words.
in reply to: Modifications for bad backs? #7001Hi Michele
I have to ask you 😉 what happens in your backbend in Half Moon. What do you feel in your neck there? Are you able to let it go completely?
When you are in Camel, do you find it really hard to surrender your neck? Where are you feeling the pain exactly?
Can you just walk me through anything you can recall. See if you can give me information about your neck, your shoulders and your arms.
Namaste
Gabrielle 🙂Hi Robert
My most heartfelt congratulations to you! That is a truly awesome achievement. I am really grateful that you’ve kept us abreast of some of the details of your journey. It’s absolutely wonderful to hear that you’ve past this great milestone.
Hmmm…. I guess you keep going. Right? 😉
Namaste
Gabrielle 🙂Hi Robyn
Some great pointers in there for you. You can really string anything together. I find that some Pranayama and a set or 2 of Half Moon are essential for feeling present and then maintaining flexibility (4 directions in the pose). After that do what feels good and mix it up. Sometimes you’ll want to do something strong like Triangle and Standing Bow, Cobra, Camel and then Twist. Other times you’ll leave it there. Or you’ll mix in a Downward Facing Dog and some Wind Removing pose.
If you’re backpacking you may want to do a lot more backbends than forward bends!
And sometimes you’ll just want to lie there and look at the sky (Savasana) 😉
Have a wonderful trip
Namaste
Gabrielle 🙂in reply to: knee pain from yoga #6995Hi Sam
I guess I have to ask you some questions!
It’s great you are finding improvements in your hips. It seems you are more flexible or at least more easy in that area. It is possible that what you’re doing is causing a knock-on effect in other parts of your body because of obvious connections. It’s not necessary alarm-bell ringing stuff in so far as damage (I can’t tell) but there is certainly the possibility that the process of balancing your hips is affecting your knees and spine and so on and so forth.
You could examine how you connect with the earth and take it upwards from there. Stuff like whether you have flat feet, if you pronate, or if you have other problems with your feet could be significant. Perhaps you could tell me what poses you feel the problem with your knees. Is it that they are more tight now in certain poses or in all poses? Check the free videos for the one called Great Posture From The Ground Up
In floor bow the work should be with your thighs and your feet primarily. With our focus on various parts of the body (unable to have our attention on everything) sometimes we use it in a less effective way. At what point did you knees twinge?
Flower: It would probably be a good idea to see if you can simply kneel with your legs together and hips on your heels. This is very balancing and restorative. Are you able to? I guess to it sounds as though you need to rebuild strength in your quadriceps.
Namaste
Gabrielle 🙂in reply to: Back pain & tightness since starting Bikram #6991Hi Jen
If your back is hurting on the way down in Hands to Feet then there are a number of things you can do. One of them is to bend your legs. Another is to roll down: You tuck your chin and then walk your hands down your legs until you get to the floor. Try both of these for starters and see which one works.
Next: Do the same for Sep Leg Stretch entry. Of course engage your core for both these poses.
I would strongly recommend the approach I talk about in Opening Up Your Hamstrings In Hot Yoga. In a nutshell this pose is essentially the same as Hands to Feet but with the legs apart. So read what I wrote at that link and see the photos.
If you need more help with this then I produced a highly detailed 93 minute Pose Tutorial DVD that takes you step by step through both these poses examining all the nuances and mistakes and gives you reasons why this approach works (plus 23 practice tips).
Sit-Up: Would you please tell me if, once you’re up off the floor and you’re laying over your legs, whether your back is straight or rounded, where you’re looking, what your arms are doing, and confirm if your legs are straight or bent, locked or not.
See you soon 😉
Namaste
Gabrielle 🙂in reply to: Back pain & tightness since starting Bikram #6986Hi Jasse
I think that if you can tell your studio that for medical reasons you need to stop for a month that should be sufficient.
If you feel compelled to give more reasons then tell them the truth. Something like this (and this is just a suggestion): “I have to take time off to work on my core strength because I am in danger of real damage to my spine. I am in constant pain and have pain when I walk. I have been advised that if I focus on certain muscle groups I will come back with a stronger practice.”
Of course your communication will be clear that you really don’t want to give it up and you are very upset.
If you have an email from me with the subject “Here are 4 practical hip openers” then you will find there are some words about sitting that may help you. If you don’t have it just email me and I will send it to you.
It is pretty clear to me that your technique in your Hands to Feet pose and most likely your technique in all the Paschimottanasana poses really needs some close attention. We can work on that in the next few weeks. You’ll find much of it in the forum already. And if you need help I’ll direct you there. I just don’t want to distract your focus from improving what really needs attention – right now!
In fact I would even go so far as to say that even now with a sore back you could do Hands to Feet properly now and you would probably feel the difference and how it helps you rather than further strains your back.
>> So for the moment, please don’t go back to yoga while your back is acutely painful.
>> Take some time to rest and recover.
>> Sit with good technique whenever you can (even while you’re watching a movie – at least for some of the time anyway 😉 ).
>> And do work on your core. When you know how to activate it then you will be able to do so in your practice and work as hard as you have before but with a hugely reduced risk of injury.Namaste
Gabrielle 🙂in reply to: Back pain & tightness since starting Bikram #6984Hi Jasse
Yes it is perfectly fine and in fact very useful for you to have posted right here. Thank you so much for your support and your dedication.
I am feeling upset for you that you are in so much pain. I do get a strong sense that you should spend some time getting some core stabilization. Perhaps in a Pilates class or with a therapist. You may do well to ask your studio to suspend your pass until you can go back.
Perhaps some dedicated integrated core work (in addition to the ball exercise) would be a great way to create some comfort in your back. Walking would be great for you too to try to get some movement and ease in your hips and torso. And those nice long held yin poses you referred to (pigeon is lovely) but don’t do anything that recreates the pain in your back at all.
In fact a recurring theme on this forum and in hot yoga studios around the world is a lack of core strength affecting many poses. One of the problems with EASY backbends (which as you say could be happening for you with your hyper-mobile back) is that your core is not being engaged. And along with your tight hips, your back is taking all the strain. So I wouldn’t be surprised if this was a key issue with you. So I would focus on chest lift, and strong legs and torso in backbends and not going for flexibility. You need some balance in the work of your muscles opposing your back.
In Hands to Feet pose: Often the back hurts if the body comes away from the legs even just a little bit. Can you tell me if you body is squashed onto your legs? You shouldn’t be able to find a space there. Perhaps you can try bending your legs more. The other useful thing to do is separate your feet a little. BUT, I would be considering getting some more core stability first. Sometimes in poses like this one people forget to engage their TA (transverse abdominis) because they have tummy against legs and it becomes a neglected element.
Great noticing about your technique in Standing Sep Leg Stretch pose. Follow those directions when you get back to class.
I need to find you instructions for the alternative sit-up because you should avoid it until further notice. Found it: Sit-Ups With Bent Legs
Can I ask you about when you sit on your chair? Are you saying that when you sit up straight with your shoulders in good position and your spine erect that it causes you pain? Are you saying that you have to roll your pelvis back to feel relief? Just want to get a sense of what’s going on…
I know this doesn’t seem to be resolving in all areas YET but I am still working this through with you and gathering more information. I am still going through your message and letting my mind go over the details but I wanted to get something out quickly for you.
And, your English, by the way, is superb – really!
Namaste
Gabrielle 🙂in reply to: Back pain & tightness since starting Bikram #6979Hi Jen
It’s great to be a part of such a supportive family! I feel blessed to read these posts. OK it’s time to ask you some questions:
>> Can you tell me does your back hurt ON THE WAY down to the floor in Hands to Feet pose?
>> Does it hurt IN Hands to Feet pose?
>> What about your Standing Sep Leg Intense Stretch pose? Same questions: ON the way to the floor? And then in the pose?
>> In Standing Sep Leg Intense Stretch pose describe what you’re doing please. Where are you hands: Coming in from the SIDE or from the BACK or somewhere in between? Straight legs or bent? Arms straight or bent?
>> Are you attempting the sit-up? If you are what are you able to do? If not what are you doing?
>> What can you tell me about your core strength?That’s enough for now… Because I would really like you to get back to me soon with as much precise detail as you can.
I don’t really want to offer any solutions at this stage because it’s better that I have a clearer picture of what’s going on. In the meantime: It’s clear that you should be avoiding the yoga at least for a little while. Or you can go but don’t do any forward bends. There are other ways to get to the floor but I will not go into them for now.
Looking forward to your response
Namaste
Gabrielle 🙂in reply to: More variety of classes when doing yoga at home #6971Hi Lisa
That IS a really great question and quite a timely one. We are just getting ready to (aka almost finding the time to) put together a couple of recordings so that y’all can have plenty of choice!
Namaste
Gabrielle 🙂in reply to: Balancing in Standing Bow. #6960Hi Bonnie
I think I see now. The way you move into the pose should reflect balance at every moment. So only use your energy to move your leg back and up at the same time as the arm stays up high. It is possible that you are consciously bringing your body down as you kick. See if that has crept into your practice. You should be able to stop anywhere along your ‘travel’ and feel the balance and not just find it at the end.
Did that make sense to you?
Namaste
Gabrielle 🙂in reply to: I am quite overweight and doing hot yoga #6958Hi Joyce
Welcome! It’s great to have you here.
You know what? It is possible to overwhelm yourself with too much information. You can’t know everything.
>> The best thing is to be well hydrated, have eaten lightly a couple of hours before (and I mean don’t turn up after having eaten bacon and eggs because that would hurt! 😉 ), turn up with enough time to sign in (20 mins before), set up your mat and towel and just sit or lie in the room to calm your energy.
>> Set up behind and slightly to the side (one mat width maximum) of your daughter (or other experienced yogi). You want to have the sense of what they’re doing in your direct or peripheral vision as well as see yourself in the mirror and you don’t want to have to turn your head.
>> And then when you start your class just go with the flow. Only be concerned with what’s going on for you and your breath. If something hurts then don’t do it! Normal stuff.
>> Expect that you might not know much at all for your first couple of classes and that it is a process that can take several classes to imprint the pose sequence itself. Then it could take months or years (depending on you and your teachers) to learn the poses themselves.
>> Stop thinking about it! 😆 Be the observer and aim to have fun.Namaste
Gabrielle 🙂PS Without fail for all first time students whenever I teach, I give a preview of Pranayama breathing because it can be challenge: You can’t see how to do it WHILE doing it. So Joyce this is not necessary but if your daughter is willing to step you through a few breaths by demonstration and observation then you may well benefit. As I said it’s not essential and you wouldn’t need to be shown anything else.
in reply to: Balancing in Standing Bow. #6952Hi Bonnie
Yes in this case it would really help to see you, or ask you a whole lot more questions. 😉
I wondered when reading your words whether you might need to slow your entry more and not think of the pose as having an endpoint. As you kick your leg backward and upward just go incrementally and slowly and as often as you can, bring your awareness to keep the hips in alignment. On the first side, you drop the right hip back down so that you avoid turning it outward.
“Comfy” spot! That’s interesting. Is it that you are looking for comfort or a place that your body is used to getting to? Maybe you just have to be content that each time you go in, and from side to side and day to day, that spot could be a different one.
To keep the awareness off the perception of time passing slowly, try slowing your breath down and following your breath as you keep your awareness on the right things (arm reaching up, back arm relaxing, hip dropping into alignment and so on). It really works for me (the slower I breathe, the calmer my nervous system, the less I am concerned with what’s going on – ie equanimous – and the faster the time goes, and of course, no struggle).
It really is very common to have one side go higher than the other, even one side in better alignment than the other. Just slow it down and keep the pose active and precise and stop at the ‘edge’ of your ability on that day.
Does that work for you? Come back and let me know if I need to go in a different direction.
Namaste
Gabrielle 🙂in reply to: Sacroilliac Joint Injury #6951Hi Johanna
It occurs to me that I don’t know how frequent your practice is. Exercising too much may be causing difficulty. Rest is always an important factor in healing. Of course I am not advocating not going at all. I don’t know enough about your situation. So please tell me how often you’re going to class each week.
When you say warrior pose does that refer to the classic Bikram style Standing Sep Leg Stretch pose? If so I have some further questions about technique possibly straining the area. Triangle pose I think I want to wait for the answer to the question above because generally Triangle follows the warrior. So the answer may depend on what I understand.
Cobra: Wondering what would happen if you used your hands a little to transfer the effort – share the load for a while. Can you tell me what happens?
Namaste
Gabrielle 🙂in reply to: 115 degrees #6948Hi Paula
How are you coping these days with the heat etc now that the weather is warming up (for you!)?
BTW: Asking why the temp is set so high is not really accusative as much as it is inquisitive! Nothing wrong with that 😉
Namaste
Gabrielle 🙂in reply to: Hip flexor discomfort – question #6944Hi Rachel
If you take a look at the Sit-Up threads you will see that I do not teach it with a rounded back. There are many reasons for this. Focus on having a strong core, straight back and bend your legs. Anyway I have described it in detail here: Proper Sit-Up Form.
It seems as though you already have intuited something similar by bending your legs but you may still be rounding your back.
Try out the straight back sit-up and come back and let me know how it works for you and if you need more instruction.
Namaste
Gabrielle 🙂in reply to: Head moves away from shins #6938Hi Deeny
Yes please focus on the shoulders relaxing up, up, up. There is no real benefit to getting your face on your lower legs. Proximity is the key. As you’ve already worked out, working against the natural tendency of head position will tighten your shoulders (and completely screw up the pose).
Actually I really like to do this: Move your head momentarily side to side and back to front to establish it’s loose and then let your head respond to gravity and simply hang. When your hips are up high and your legs are straight or close to it you will find that a little space opens up under your chin. This weightiness really feels great especially as you work your shoulders up. You will find that at this stage of the pose you can focus your eyes near your ankles instead of your shins.
Please let me know how you go (sorry for the late reply, this one fell through the cracks)
Namaste
Gabrielle 🙂in reply to: Pain in the right knee #6937Hi Jeanne
The idea in this version of Dhanurasana is that with the legs provide all the energy so that you can let go of your shoulders and allow your upper body to be pulled off the floor.
It is great that you have found a way to take the pressure off your knees and not engage your shoulders and arms. So I would say continue on that route. You can see what it’s like if you can drive your upper legs upward (using quadriceps). It is possible that you are already doing that and you have just changed your focus and used different words to describe the same action.
Make stepwise changes to your technique so you can work out what will keep your knees from hurting. Another movement to add in is the pushing backward of your feet rather than focusing on them going up.
Namaste
Gabrielle 🙂in reply to: Numbness in thumbs #6934Well that is a coincidence that it happened to 2 students at the same time! :wow:
The good news Kathryn is that improving salt (in the form of unrefined salts and other electrolyte supplements) and water intake are low risk activities for them both to try.
It would be worth asking them what if anything relieves the sensation. Also you mention numbness as the descriptive word. It would be very important to find out if it’s numbness or tingling or …? Is it ONLY in the thumbs? It would be important to find out where else is affected.
It is a possibility that there is a nerve compression. One thing that causes numbness in the thumbs is carpal tunnel syndrome. There are exercises that one can do to help that situation.
Anyway these things are worth checking out via blood test and physical examinations.
Namaste
Gabrielle 🙂in reply to: Hip flexor discomfort – question #6931Hi Rachel
I experience pain in my right hip flexor when pulling forward towards the head-on-knee. Bending my right leg avoids this. I never feel this sensation in any of the other sit-ups. So my question is – do you have any idea what would be triggering this pain, and what I can do to heal myself?
Can you simply clarify for me that you bend your right leg up when you are curling down to get your forehead on your knee? I am not 100% sure if you’re talking about the sit-up or the Janushirasana or Paschimottanasana part or a bit of all 3! Partly because you said you are putting your head on your knee and you placed it after the sit-up.
If you can clarify this then I can give you the appropriate technique. It seems you may have a few actions mingled! Or I have misunderstood. After re-re-reading your post I deleted some instructions because I just want to be sure. 😉
You know, there is a lot of interesting direction given about the glutes and the tummy muscles that are to be ‘sucked in’. Some of these things are based on simple repetition and therefore seem to be true (because so many people say them, they must be true!). The protection of your back would be more a function of core strength. You can cause a lot of rigidity if you over tighten the wrong muscles. That goes for the glutes too.
You do mention glutes and pelvic tilt: If your pelvis is anteriorly tilted then it would stand to reason that a tightening of the glutes would serve to partially correct that tilt. Your problem may lie elsewhere. It could be that your SI issue could be related to this pelvic imbalance (I can’t say, it’s just postulation. It seems you are doing some great work already to fix this. What does your Pilates instructor and osteopath say?)
Thanks for your supportive comments about my website! I am very grateful. Sorry for the delay in responding. I hope that you get back to me (in faster time than I did you) and we can progress!
Namaste
Gabrielle 🙂in reply to: a little freaked! #6930Hi Kimberly and Micherie
Micherie is right about the feeling component. One should really go by how they feel.
What you are telling us is that you feel uncomfortable. That I understand. It seems your shape change is not consistent with your expectations. Your story indicates a complexity that could be affecting your self-image.
Your issue is complex because it involves past eating disorder, self-perception of shape and weight and a focus on food, amounts and frequency. Along with that there is the hormonal issue which makes for a very interesting blend.
What makes it a little difficult is that I have no idea what you look like. Most women (and many men) are very self-critical and find something to complain about. If a regular person were to “assess” your shape would they be more likely to say that you are trim, slim, overweight, flabby or fat (or some other description)? Would they be more inclined to say that you look fantastic? When you were happy with your shape were you considered to be of normal size or smaller than regular folk? If you were smaller than normal then it’s not unreasonable to put on a little shape.
Lean muscle has a different shape to fat. It should be obvious whether what you are developing is lean muscle or not.
Just noticed your comment about food: I wonder about your efforts to try for only 3 meals a day. It would seem that smaller more frequent meals (meals and snacks or whatever configuration) is a better way to go. You would have more stable blood sugar levels. It seems you have tried some very sound eating regimes. It’s a pity you couldn’t satisfy your appetite with the raw food. I am finding it takes a little more planning if you’re not simply prepared to go and grab a few veggies and fruit from the fridge. I tend to make it a little more complicated than that so it takes me more time. But I don’t go hungry. I have snacks that I can rely on.
I know I could ask you a ton more questions but I don’t want to go beyond where we are without invitation.
In a nutshell
>> your eating habits could need reviewing
>> you could be more shapely but muscular rather than fat (you have to be able to be the judge on that, or perhaps a partner or close friend or family member)
>> it could simply be that after only 5 weeks of hot yoga your body is adjusting to the new challenging regime and all it takes is a little patience and some experimentation with your food intake
>> I would love for you to feel comfortable and easy with what’s going on so that you can support this process. It seems that a clear picture of your shape and how you feel about your shape is still a little elusive for me (and it seems possibly to you too).
>> Perhaps finding a personal mantra in your practice could help with some self-acceptance and create more joy in your practice. Perhaps all that is needed is a different focus. (There are some great ones on this forum: search with the words ‘mantra’ or ‘affirmation’.)So Kimberly, what seems to be clicking for you? Does anything resonate? Where can we go?
Namaste
Gabrielle 🙂Hello
OK! A very important part of your life and practice is core stability. Sucking in your stomach is a key to creating core strength but it is actually not the only thing.
Deeny you have to be careful. As you’ve discovered your breathing can be hampered if you suck your tummy in too much. The engagement of your Transverse Abdominis happens without a very overt tummy sucking maneuver. If you can’t breathe then you’re perhaps overdoing it.
Ilonka (thanks) is right about the ‘ahem’ muscles. That’s when you make a polite cough and you can feel a tightening of your TA – the corset in your abdomen which comprises a part of your core. I have had a number of personal emails as a result of that email from students from all types of yoga traditions who have found great IMPROVEMENTS to their practice in an extremely short amount of time.
So although the Mr Olympia metaphor is a great one that depicts a beautiful strength I would try not to suck in the tummy too severely. If you feel a crunching or a shortening of your midsection then it’s definitely too severe. And what you’ll end up with is a rigid core instead of fluid dynamic protective strength.
As for 10 seconds down and 1 second up! That’s pretty normal. Remember to engage your core BEFORE you start to move up. And don’t be attached to the number of seconds. Even the strongest of us have a variable response to that exit… Your ability will grow in time. Really!
Namaste
Gabrielle 🙂in reply to: worst pose ever invented! #6927Hello Ladies!
Finally here to share some ideas. 😉
OK firstly I would:
>> Not be concerned about arms straight or palms together (FOR NOW anyway). The ramifications of you focusing on this will completely throw the rest of your pose out and even make it harder to get your hip alignment. Relax your shoulders first and foremost.
>> With the hip and back issues I would for the moment work on tucking under to a point where you are able to lift the breastbone. This will – in and of itself – allow you to bring a modicum of weight into the heels. The problem at the moment is that with your ‘tidy butt’ 😆 sticking out, the more you bring your weight back into your heels, the more your butt sticks out. Not pretty or comfortable. :cheese:When you look around the room you’ll see others in a wonderful example. But your pose is wonderful if you can keep your shoulders relaxed and that upright elongated position!
>> As you move to the side, simply focus on alignment. Keep the breath smooth. At the moment please just try to move in a straight line. When the time comes where you hear the hips forward command just ignore it. Work on keeping hips, shoulders, arms, and chest in integrity.Then, come back and say what you observe so we can move on! I am confident that you can manage to find some better satisfaction in this pose. At the moment there are simply too many destabilizing forces screwing it up for you as you apply distinctions that your body may not quite be ready for!
Namaste
Gabrielle 🙂in reply to: Sinking into Hips #6926Hi Manda
It does seem that there is a slight difference in your hips and one side makes it easier to hold a stronger position than the other. One of your hips may be a little out of alignment (twisted even only slightly).
Next time you’re in class notice whether on the side where you have less ease whether you can feel if your straight leg rotates a little down and forward to the mirror. The easier side you may find that your hips stay seated and the pressure seems to be more evenly distributed through feet and hips (creating less of that ‘sinking’ feeling. You may feel that your extended leg and that foot is even a little firmer (and more supportive).
I would be interested to read what your observations are when you try this.
Namaste
Gabrielle 🙂in reply to: March 30-day challenge #6922Ah Una
Yes 2 very big and crucial keys to your practice: Breathing and shoulders! 😉
OK before we go any further down the track of knee locking and painful knees I was wondering if you can tell me anything about your feet and ankles. How would you describe your arches? Do you have flat feet? Do your ankles sink in or do you lean more on the outside of your foot (in general activity)?
We could also look at your words about “trying hard” as the default position. Just wanting you to check in and work out if you’re trying too hard. If your breath is smooth and there is no hint of struggle then you have nothing to worry about. The other thing is that “trying” can be ego driven or alignment driven. Just check into that too.
Namaste
Gabrielle 🙂 -
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