Gabrielle (The Hot Yoga Doctor)

Hi Cindy

It is really strange but we may have something similar going on. Three and a half months ago I had a little accident that tweaked my left hamstrings (at my daughter’s birthday party no less!). I thought the yoga would fix it. It didn’t. I tried everything. I tried lots of Bikram and I tried Yin. Yin and yang in different combinations.

At the end of 3 months of nothing happening (and let me add I have NEVER had a problem with my hamstrings ever) I decided to go to a physiotherapist. As a result I have been doing some exercises to fix this. I have attended 3 sessions and am about to go to my fourth. It is definitely getting better. I won’t go into the diagnosis right here (we can talk by PM or email) but it seems that 1 year is a long time to be doing the same thing expecting the yoga to fix it when there could be something else happening there.

It could be that some actions in your practice, even things you are doing as part of practicing solid technique are actually exacerbating your problem. In my opinion it is worth checking it out with a competent practitioner.

There is always more to these stories isn’t there? 😉

Namaste
Gabrielle 🙂

Hi Mary Ann

Not a dumb question but moreover a very often asked one!

Yoga asana is yoga asana. You can do it in the heat, you can do it without the heat. The Bikram yoga has always been practiced in the heat. But would you get the benefits if you practiced in a regular ambient temperature room? Sure you would. But maybe not in the same way.

When you practice in the heat you introduce a different kind of environment which makes your body respond in a certain way. There is the physical effect on the body of warming it and even allowing it to be more responsive to the poses (that is more responsive than in styles where less heat is used or generated). You may be able to go deeper/further in the poses than if you do it without the heat. But is that better? Who knows? Maybe the attachment to going deeper for some is more about ego than benefit. On other levels including mental and emotional the stress of the heated environment can challenge growth and personal evolution. Partly because the body responds to stress in the same way (triggers) whether you experience physical, mental or emotional stress. Introducing stress (in the form of the poses in that heated environment) in a ‘controlled’ way teaches your body how to cope with stress. It seems that the heat allows you to fast track your progress. Even giving you an opportunity to breakthrough physical, mental and emotional barriers. In my experience and that of countless others (yes that sounds anecdotal but maybe some will chime in here) hot yoga helps create palpable change in one’s life and often in a pretty short time frame.

What do you do if you can’t tolerate the heat? Try to practice in a mildly heated environment. Maybe over time you can increase it a bit. If you can’t cope with 100+ temps maybe start experimenting upwards from 85F (30C).

Is it harmful to practice in an unheated room? Well that depends on the temperature. 😉 You would never practice in an air conditioned (cooled room).

There is no reason at all why you wouldn’t do all the poses if you are only considering the heat as the differing input!

If you want to read other posts on this subject then there has already been much discussion before: other discussions on The Heat.

Namaste
Gabrielle 🙂

Hi Cindy

Those damned feet! And those even more annoying observant instructors. :cheese: I am happy you received some good instruction.

The way you know whether you should be back there at all is the weightiness of your butt on the floor. In order to really project your spine in that lovely arch, you have to have those solid bridge abutments on the floor. The more solid they are the more open your spinal extension will be.

What happens to your butt when you are back in this pose? Is it light or heavy on the floor? Has your lower back maybe flattened out a bit because the contact was very strong to begin with?

I do straighten back up once I get it down to the floor before I go back.

May I please have some clarification on the meaning of this sentence. Just want to be sure I know what you mean. 😉

Have you simply tried moving your knees far apart to get your hips seating more firmly?

What is the sensation in your quadriceps that has you considering they are not lengthened sufficiently? It could be that you do have tight hips (as Amy mentions) and some Yin classes will help you get some length in your ligaments (as well as muscles).

Going back when things aren’t ‘perfect’ is sometimes advised to test the waters. Some people are simply not built (or are triathletes for example and won’t get much more out of their bodies while they continue to train and compete) to go fully and deeply into every pose. (*surprise, surprise). I am wondering if it would benefit you since you are still encountering the same issue, to try sitting up with knees further apart (even really wide) and see what happens with your hips. If they don’t feel more solidly positioned then stay upright for a few weeks or even more.

Whew! So many things to think about.

Thank you for your lovely feedback on the Private Members’ Pose Clinic.

Namaste
Gabrielle 🙂

Hi sinbinny

I am back. 😉

OK I wanted to ask you how you have been going with a focus on correct technique of locking your knee. Even though you may be strong, you can still increase the attention on that area. It will create support for your knee and space in the joint.

Alignment is affected by many things. I wonder how you are holding your feet, if your feet pronate (if your ankles drop inward), if you are flat feet at all. Great Posture From The Ground Up will help you work out if you have to consider your feet.

From the other end you may have a misalignment in your hip. There are something like 17 muscles that go through or attach around the hips.

I note that you have been adjusting some poses already. I would encourage you to continue not kicking out at all in Standing Head to Knee until such time as you have managed to confidently ‘master’ locking your standing leg knee. Then review the technique of how to kick out safely.

Opening Up Your Hamstrings With Hot Yoga will also give you some solid guidelines to use Standing Sep Leg Intense Stretch. You may be straining your body by locking out your legs prematurely and rounding your back. A straight back is key. The article will also help with grip issues. These things will all have effects on your knees and hips.

I am not sure what is happening in Standing Sep Leg Head to Knee. I would want to know more about your foot alignment, your stance, the side to side and back to front distance between your feet, where your weight lies.

Triangle: do I understand that both knees hurt or is it left knee and hip. Does it happen only when you lunge? How vertical is your shin – in the reflection in the mirror AND ALSO front to back (this is an oft-forgotten aspect) as your knee may be leaning forward toward the mirror. Weight distribution may also be posing a problem here. Again, check the most recent posting on Triangle pose

I would recommend avoiding the classic Bikram Tree pose for the moment. The twisting seems not to be helping you at all. You can bring the sole of your foot onto your inner leg surface way up into the crotch area, or above the knee or below the knee (but not at the knee). This is a nice restorative position for you.

The other restorative position to avoid knee twisting is a simple KNEEL when everyone else is doing Supta Vajrasana or Fixed Firm pose. Don’t go back. Just sit upright.

Please also go to to Posts on Janushirasana and Paschimottanasana and Posts on Sit-Up. I would like you to review how to do these poses with bent legs, the correctly positioned spine (straight for Sit-Up and Paschimottanasana) and how to use the most effective dynamic to open up your lower spine and hips, and the back of your legs safely.

I am pleased that you took it easy for some time to get some healing and recovery in your tissues.

Please get back to me and tell me what’s happening and if you are able to shed some more light using my questions above.

Namaste
Gabrielle 🙂

Hello sinbinny

I just wanted to let you know that I am ‘on the case’. I woke up to find your post, have read it once. I am just about to do yoga so can’t answer now. You are hurting in loads of poses so I will want to ask you some questions of clarification and give you some guidelines too. Unfortunately the instruction to ‘back off’ on your practice is not a one-size fits all approach. So with a few posts back and forth I hope we can help you find some joy AND HEALING in your body and some reassurance in your mind.

Namaste
Gabrielle 🙂

Hi chp

Thank you for sharing your inspiring story. I am curious to know whether besides the wonderful benefits you included whether your left foot flexibility and sensation has improved with your practice too. Has your practice been Iyengar style only?

I appreciate your input on connecting with your teacher and your practice.

Namaste
Gabrielle 🙂

Hi Susie

With Standing Bow, it is fairly straightforward. There is probably a point at which your leg starts to flare out to the side. So I recommend going into the pose until that point. There are quite a number of posts on this pose that can give you directions. This one could be helpful for you: Balancing In Standing Bow. It will give you some guidelines to your set-up and how to maintain this dynamic position no matter how deep you go in the pose. You will find you can keep the ‘offending hip’ down while still kicking that leg backward and create a pleasing backbend and stretch in the front side of your body. Over time the depth of your pose (height of your leg and the extend of your backbend) will improve while maintaining spot on alignment.

For Triangle pose, I think your suggestion of simply going into the lunge for a while can really help you open your hips. The next step to try would be to keep your body upright (vertical, as you do in lunge set-up) and simply move your arms into position without budging your body at all and see if you can maintain your hips and legs positions. This is a half to 2/3 position for you so you won’t be going into the full pose. You can stay looking at yourself in the mirror to check your position. Keep recommitting the lunge.

When you have mastered the above 2 parts then try this: lunge, then move your arms without moving your body at all, then 3rd step would be to move the elbow to a position slightly above the knee. My guess is that part of your problem is moving your arm a little low. That coupled with your tight hips is causing great difficulty. The backward pressure of the elbow on that knee is a great hip opener too. See how it feels once you have first mastered the lunge.

I can’t tell you how long to stay in each suggested part. Play it by ear.

The symptoms you talk about with your back could be a simple core strength deficit. I am eager to hear what others think. I am interested to know about this ache you feel at the end of class. Is it there all the time? On one side more than the other? How long have you had a sore low back for?

As for the neck ache this is likely to be your body working out the kinks you put in as part of your posture at work! 😉 I remember that type of ache after class and I was grateful that I could feel my spine rehabilitating. Is it possible that this is what is happening to you? That you are feeling your body fix itself?

Namaste
Gabrielle 🙂

Hi Cindy

So happy to read your message. I am feeling somewhat relieved to note a calmer you today. :coolsmile:

I also feel relieved that you have taken steps to give yourself the rest and space you need. As a friend, I wonder how long both you and your doc think is a reasonable time to test this hormonal IUD before considering replacing it with an inert one (or any other treatment alternative)? It was just a thought that came into my head when I imagined putting up with everything you have put up with and for so long. Have you given yourself a date by which if your experience is still not within normal limits that you would consider a different approach? I am not qualified to give you what that approach might be but I just thought I would put it out there.

120 degrees in class must have been hard. I am wondering if others were also feeling it. It seems many studios only have an on/off button for the heat! 😉 What is the response from your studio when you ask for a regular and dependable 105 for example?

Namaste
Gabrielle 🙂

Hi Patrizia

Bunions are an interesting condition because they can affect the way you do the poses and they way your body aligns. Your feet affect your posture etc. I wonder if you have seen my video on feet because it may have some useful things to consider. Here it is:Great Posture From The Ground Up.

What I think may help you most is to get some practice balancing on your left leg.

Now the first question about balance is this: There are other balancing poses, why is it only Standing Bow you have trouble with? Don’t you have any problems with Standing Head to Knee? Very curious. It occurs to me that you are doing a combination of 2 things: probably trying to go beyond where you should be in Standing Bow and also probably employing a technique that is not working. So please go and read Balancing In Standing Bow

This is what I suggest for you.
>> Hold your right foot, bring your left arm up and only kick your right leg back just enough to get your knee behind your other knee and that you are standing almost completely upright. Keep your arm up near your ear and keep it there, don’t bring it forward at all. Just feel the stretch through the front of the body right up from the knee through to the arm. Work on your balance.
>> If you can’t balance here then I would suggest you move to the wall for Standing Bow (and other balancing poses if needed). Stand (sideways) close enough for you to put your left hand on the wall in the event you start to fall out of the pose. Use a light touch to regain your equilibrium.
>> do NOT work on the depth in this pose at all. Just your balance. Stand up and engage a gentle backward movement of the leg.

Mastering your balance will require you to practice balancing. Only then will your feet feel enough trust to take your weight. Feeling that connection and solidity through your feet is a gift you owe yourself. With diligent work in the right areas of your practice and you will actually see your feet enjoying more contact with the ground (and of course feel it).

Lastly, I don’t know what you shoes you wear. Have you had any help in this department?

Looking forward to hearing from you and welcome to the forum

Namaste
Gabrielle 🙂

Hi Michael

It is worth saying that pushing your yoga is not the same as practicing! I know you know that. If you have the opportunity to be at class for a month, then please go as often as you can.

Robert’s analogy of taking the butter out of the fridge (the more you take it out, the softer it stays) applies to you here in terms of your ease and healing.

This could be the month that changes your life! If it is a holiday and/or you have the ability to go 5-6 times per week then make a commitment. Promise yourself you will go x minimum number of times. And allow for yourself to augment that number by either not having a rest day (and postponing it) or doing 2 classes in one day. I don’t suggest forward planning anything beyond your minimum class number but taking each class in the moment. You may find that in the morning you do a class. And in the afternoon you feel like doing another one. Then go do it.

If you find yourself going everyday for an extended period of time, recognize that your body may need a rest and recovery day to integrate and repair.

Do yoga, don’t push hard, surrender to it and allow your body to heal. I have no idea of your eating habits but no doubt this is an area where improvements can be made for many people with conditions.

Wishing you courage, ease, loads of improvement and joy in your healing body

Namaste
Gabrielle 🙂

Hi diney

Welcome to the forum. Thanks for your interest in my manual. I am very sorry you have sustained an injury in your back.

Your problem is often encountered.

The key to core strength activation is to know how to activate it. (I know because I lost a lot of it after I gave birth!). Simply going to this yoga is extremely satisfying but if you don’t know how to activate your core then many of these poses could be dangerous or at least difficult for you.

From your story, it appears you have had this problem for possibly years. It may not just fix up by going to yoga in a week. Please find someone who can help you find those muscles again! A physiotherapist, a Pilates instructor, a personal trainer at a gym or someone like that.

There are things I could ask you to do in class but frankly at this early stage when you are still feeling your way around the poses I think it is better to treat your acute condition until you are feeling OK to go back. In short, if you do some of these poses the wrong way, either through lack of understanding of the pose or even mis-instruction then you will exacerbate your problem.

Deal with your acute problem first. You can find relief in a few ways. One of them is to do some backbends. Go take a look at these pics of Cobra pose: Cobra pose photos. Do some Cobras (about 15 seconds a pop, several times per day). You may recall from your 3 classes that you are not supposed to use your arms in this pose. Try that. Also do some Cobras where you use your arms to some extent even straighten them. Just be careful to keep the shoulders down away from the ears.

You can find relief by going into child’s pose and embryo pose. That is, with toes together and knees either apart or together and relaxing your body on your knees.

Another thing to start to work on at home is your core strength. I know I have recommended some professional help. You can also see if this video of mine can help you: Flatten Your Tummy And Strengthen Your Back.

Your bulging disc (which is a misnomer for herniated disc) is begging you for some relief and it wants to do backbends. So use the floor to support you in those Cobras, learn how to strengthen your core with help and by looking at my vid, and find relief with those relaxation poses.

Looking forward to reading others’ ideas for you and from hearing some good news from you

Namaste
Gabrielle 🙂

Hi Michael

Thank you so much for your support. I am thrilled you are benefiting from a heated home practice (with DVDs :cheese:)

I have a few questions and ideas for you to answer and think about!

>> I am guessing that you had some kind of problems before you were diagnosed with arthritis. For how long did you have problems?
>> Since the diagnosis have your problems been worse or have they improved?
>> What affect does your practice have on your arthritis? Do you find that the heat is just what you need (like most arthritis sufferers report)?
>> What about the time that you practice? I have had students who feel really stiff in the mornings and this is when they feel the worst; as they get out of bed. Still they have found that getting to yoga was the thing that they could rely on to make it that much easier. Do you find practice easier in the morning or afternoon or does it not matter?
>> What happens to you if you only practice 1-2 times? And have you ever tried practicing 4 times per week?

To answer your questions: What do you do when you have pain?
Only you can know how far to push to go beyond your normal physical discomfort and still not venture into excruciating pain. One of the problems with suffering from a decrease in mobility is that if you don’t push enough then you can incrementally reduce your own range of movement by yielding to your discomfort or pain.

I know there are many forms of arthritis. How long ago was your first hint that you had this condition? It is unusual that you would practice for 3 years and experience these problems and what appears to be a deterioration.

My thought is that an increase in practice frequency would be the first thing to do. See if you can manage minimum 4 times per week. If you can manage 5-6 times a week for a month or 2 I am very confident that you will see and feel some incredible change. I really don’t think 2 times would do it and 3 is borderline.

I would really love to hear how you are feeling in your body when you can practice more regularly. I will be interested to learn of any changes in your mindset; specifically if you feel like a guy who has to be careful with many limitations or if you have become that guy who is jumping out of his skin with excitement with his renewed flexibility and strength, and behaving like a teenager again. I am lucky enough to have witnessed this transformation many times. My wish is to see that or at least hear of it with you!

Namaste
Gabrielle 🙂

Hello Renee

I guess I want to ask you to break it down for me to see what has been happening lately. Is there anything in your life that has changed that may be affecting your ability to cope? Anything hormonal?

Your ambient temperature is very high there at the moment. Please tell me are the heaters on all class, every class? Does the system seem to be on at the one level all the time or are there varying levels of intensity?

What is the moisture like in class? Ambient moisture levels may be dry but are they dry or moist inside the studio? What is the target temperature to which your studio is heated for class?

Now that ambient temperature is just a little below the regularly targeted temperature in class, is it possible that the heaters are overheating your studio to levels required in the winter? At our studio in summer for example the heaters hit the preset levels and then turn off gradually so that the level would be maintained. In the very hot weeks of the year the heaters would be off for a large portion of the class (all automatically operated of course).

Will you be able to satisfy your own curiosity and get some stats on the room conditions? Until you have worked out whether it is you, the heat, something else, a unique combination it could be difficult to be sure!

So yes there is something you can do and that is firstly be an investigator! I hope you can get back to me quickly. It does seem that you are having a tough time and I am hoping we can work something out together very soon

Namaste
Gabrielle 🙂