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"If you are taking yoga classes but not practicing at home, you may be missing the best—and potentially most therapeutic—part of yoga. Your personal practice is where the deepest work happens, when you go inward and go at your own pace."—from Yoga As Medicine This quotation from my book got posted on Facebook the other day and generated quite a bit of interest. But not everyone, particularly those who only take classes, agrees with the statement. A woman came up to me at a yoga conference earlier this year to say she’d heard me make a similar comment at a workshop I taught in Los Angeles a few years ago, and it made her really angry. It’s easy to understand that reaction when your experience in class has been so positive, and even healing. But now scientific research seems to back up the notion that a regular home practice really is the key to health and well-being, perhaps particularly so as we get older. A study recently published in the journal Evidence-Based Complementary and Alternative Medicine by researchers at the University of Maryland and the National Institutes of Health found that, among more than 1000 practitioners of Iyengar yoga, the frequency of home practice predicted positive health more than how long you’ve been practicing or how many classes you attend per week. According to the article “Frequency of yoga practice predicts health: results of a national survey of yoga practitioners,”: “Frequency of home practice favorably predicted (p < .001): mindfulness, subjective well-being, BMI, fruit and vegetable consumption, vegetarian status, sleep, and fatigue.” In other words, those who practiced at home the most reported better health and well-being, greater awareness of themselves and others, improved sleep, less fatigue, and healthier body weight. They were even more likely to eat their vegetables! The study bore out something else I’ve been teaching for years: when you combine the various tools in the yoga toolbox including asana, breathing practices, meditation and even study of yoga philosophy you tend to get even better results. As the authors put it, “an intense practice involving all aspects of yoga practice may be more beneficial to health than a less intense practice that includes only one or two aspects of yoga practice, such as just practicing the physical poses or breath work.” There also appeared to be additional benefits for combining different types of asana practices, such as standing poses, vigorous practices like Sun Salutations, restorative poses including Savasana, and inversions like Shoulderstand. Different practices appeared to be particularly beneficial for specific conditions. Vigorous asana and inversions seemed to help the most with insomnia and body weight, whereas, according to the authors, “because breath work and meditation appear to influence mindfulness and well-being, they may be particularly useful in treating conditions such as depression and anxiety.” One finding that may be of particular interest to readers of this blog has to do with fatigue. Overall, older practitioners had less fatigue than younger practitioners, but both groups improved when they did yoga. But it appears to take less practice for older practitioners to experience improvements in energy. As for the woman who was mad at me for saying that a home practice was more important than going to classes, she went on to say that, almost despite herself, she did try doing her yoga at home. Now she does it regularly and believes it’s the most important part of her practice. She thanked me profusely, though of course most of all she can thank herself! Subscribe to Yoga for Healthy Aging by Email ° Follow Yoga for Healthy Aging on Facebook ° Join this site with Google Friend Connect
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After reading Women's Flexibility is a Liability in Yoga by William Broad and responding with Is Women's Flexibility a Liability in Yoga? Shari's Response to William Broad and Differences Between Male and Female Pelvic Structures I thought some general advice about how to keep your hips healthy and happy would be helpful for both women and men alike. I suggest you start by finding your hips and assessing your mobility. I often ask my students to begin by locating their hip joints. They are not on the outside of your pelvis but the spot where when you lift your legs up when you are climbing stairs, you feel the muscle moving under your fingers. This is the head of your femur (thigh bone).
Hip Joint Located Behind Inguinal Ligament
Next, test your own amount of leg external and internal rotation. Lie on the floor in Savasana (Corpse pose), with your feet slightly apart. Then, moving from your hips while keeping your legs straight, turn your legs out so your feet turn away from each other. This is external rotation. As you do this motion, make sure you are doing the movement from your hips not from your lower leg/knee. Observe how far you can turn your legs out, and whether both sides are the same. Next, moving from your hips while keeping your legs straight, turn your legs in so your feet are turning toward each other. This is internal rotation. Again, as you do this exercise, make sure the movement originates from your hips not from your lower leg/knee. Observe how far you can turn your legs in, and whether both sides are the same. Once you can sense how much actual hip rotation you actually have (and whether you are the same on both sides), you can begin to assess your own foot placements for standing poses. Start by exploring your particular hip alignment in wide-legged, side-facing standing poses, such as Warrior 2 or Triangle pose. See whether it is easier to feel your hip position if you step into your standing pose from Mountain pose (Tadasana) by stepping back with your left leg and keeping your right leg stable, rather than stepping the right leg forward and the left leg back (the traditional Iyengar yoga cue). Then, as you take your stance in the pose, first try keeping your front heel in line with your back middle arch and notice how your back leg internal rotation feels. If you find that in order to do this alignment you have to reposition your lower leg moving from your knee to correct this alignment, try a wider front heel to back heel stance and see if this feels like less tension in your knees and back hip. I remind my students to not square the pelvis (see Squarer's Beware) but to allow the front pelvis to be in the same plane as the front knee and the back knee to be in the same plane as the back pelvis. In these types of poses, your front leg will be in external rotation relative to your back leg, which is in internal rotation. While working with your hips, don’t forget your knee positioning—to protect your knees, please align your knee with the middle of your ankle joint and generally in line with your second toe. All these joints should be lined up. Proper alignment that is optimum for you may take some experimentation, so if in you’re doubt, use a mirror to help you check exactly which direction your knees and hips are facing. Continue this exploration in all your wide-legged standing poses, such as Extended Side Angle pose and Warrior 1. Try not to force rotation by causing your pelvis to move more than is comfortable over your stable legs. And don’t be afraid to line up your front heel with your back heel if that gives you more a sense of freedom in your hip joints! Turning one joint surface too much in relationship to another (the femur turning in the cup of the acetabula) will put stress and strain on the hip joint capsule and the ligaments that keep the hip within the socket of the acetabula. Some rules of thumb for standing poses:
Any pain in the groin or knees need to be respected. Please back out of the position.
Pay attention to pain in any body part, especially when doing single leg positions (balancing poses) and try to modify to avoid reproducing the pain. It is really important to learn how to use your muscles (which need to contract on both sides of the joints ) and bones to support your weight rather than depending on the ligamentous structures inside the joints to provide stability. Pain can come from compressing the pain sensitive structures inside joints (ligaments, tendons and capsules) or from moving beyond the joints limits of mobility (see Range of Motion: Yoga's Got it Covered).
Try to avoid overly stretching the front of your thighs close to your hip crease in your back leg in poses like Warrior 1, Triangle pose, etc. And for lunges, avoid going into your end range with your back leg and “hanging out” there.
Now on to seated poses! Whether you are sitting in a straight leg position like Staff pose (Dandasana) or in a bent leg position like Seated Crossed Legs (Sukasana), Cobbler’s pose (Baddha Konasana) or Lotus/Half Lotus, it is really important to sit with your knees below your hips. If you have limitations in your hip external rotation, you definitely need to sit on a prop (folded blankets or bolster). And if you can’t lift your pelvis up over the front of your hip joints (this will look like a slumped position), again pleased sit on a prop to allow some space so you can lengthen up and bring your spine back into its natural neutral curves. Remember the spine has curves for a reason—they serve as a means to distribute weight through the spine along the vertebral bodies. If you sit in a reversed or slumped position, you change the weight-bearing forces onto the facet joints and the soft tissue structures of the back (muscles and ligaments and discs). When you sit with your bones providing the support, you will tire less and breath better! Finally, in bent leg positions, you may need to support your outer legs to prevent the sensation of hip pain. You can place folded blankets or blocks under your knees to keep your legs from hanging in space. Sitting in Hero pose (Virasana) is a different hip position—internal rotation. Depending on the degree of internal rotation that you have, it may or may not be possible for you to sit with your knees together. In this case, try sitting on a higher support so your pelvis can be over the heads of your femurs (thigh bones) not behind them, and allow your knees to separate but not roll out. Align your thighs with your hip joints. Try palpating your hips in Hero pose and experiment to see if changing how close together your knees are helps to make the pose more comfortable. Reclined Hero pose (Supta Virasana) is also a different hip position because internal rotation is now superimposed with a backbend and if your hips can’t move into internal rotation, then your lumbar spine and sacrum will try to compensate for the lack of movement which can also cause pain and discomfort. This is especially the case for women because our sacroiliac joints may not lock down in weight bearing in this backbend so there can be an uneven distribution of weight in the back bend position. Learning how to prop for both Hero pose and Reclined Hero pose is really important, and you may need a teacher to help you with these alignment issues. The bony structure and joint orientation of your hips in the acetabulum of the pelvis are variables that cannot be changed. Bones can only move in certain ways due to form and function. We may try to compensate for our immobility by excessively overusing our soft tissue ligaments and joint capsules to try to gain flexibility that we lack. Or, we may inadvertently try to make our hips move beyond their anatomical possibilities by the sports that we do or the yoga that we practice because we think the goal is more flexibility. This certainly can cause excessive wear and tear of the hip joint leading to cartilage deterioration and arthritis. So the issue really is our perception of what a pose is supposed to look like. How a pose feels is very individualistic, and it is not good to struggle with a pose that always causes pain. Sometimes for some of us certain poses aren’t attainable in the classical sense, but I believe that if we can recreate the feel of the pose we can get the benefits. For example, Dancer’s pose (Natarajasana) is a challenging balancing backbend in which you raise one bent leg behind you and reach overhead with one bent arm to hold the toes of your raised foot. However, modifying this pose by reaching your straight arm back to hold your foot instead of up overhead will allow you to recreate the beauty and concentration of the classical pose. For healthy aging, I believe that struggle may not always be the best way to go; instead, learning to be less aggressive and more adaptive is a best way to approach asana. Mental focus and alertness with concentration on using the breath to create asana is more satisfying than trying to force oneself into contortions that may not be possible for one’s innate physical structure. This is how we balance and protect ourselves from injury during the physical asana practice. Subscribe to Yoga for Healthy Aging by Email ° Follow Yoga for Healthy Aging on Facebook ° Join this site with Google Friend Connect
Running nose, incessant sneezing, irritation in nose and throat, itchy eyes, and feverish sensation are some of the features of allergic rhinitis. Almost every one of us suffers from such set of symptoms once in a while. But in few people, the condition is pretty worse and stays for long duration leading to sinusitis. That is why treatment of allergic rhinitis needs to be done precisely and in time. But what causes this kind of severe allergy? Let’s see-
Causative factors of allergic rhinitis:
(1)Nasal polyps- These are small to medium sized mucosal swellings on the nasal septum. Polyps may occasionally bleed too. It has been seen that development of polyps leads to recurrent infections and allergies affecting nasal mucosa.
(2)Deviated nasal septum- Little deviation in nasal septum can be considered as the cause or effect of recurrent colds. This usually leads to nose block and if left untreated may lead to sinusitis.
(3)Excessive sensitivity to cold breeze or cold things- This may not be included in causative factors but in triggers for allergic rhinitis. Exposure to excess cold and dry air leads to lowering of susceptibility in many people. Low temperature is also favorable for viruses to grow and result in recurrent colds.
(4)Any other allergic factor may affect different people like perfume, smelling a rose, eating ice-creams or roaming in sun. The allergic triggers differ from person to person.
What can be done to avoid rhinitis? Can homeopathy help?
Certainly avoiding the triggers can help one gain control over the allergic spells. But is it possible all the while? A worker in cotton mill if suffers from rhinitis due to inhaling the minute cotton threads in his surroundings, he cannot quit job for sure! That is why homeopathy believes in innate tendencies. These triggers are mere external. But there is some internal derangement because of which the person gets susceptible to these external influences. This lack of optimum immunity is tackled by homeopathic medicines and that’s the reason why homeopathy is extremely successful in permanently providing solution to allergic rhinitis and sinusitis alike.
Things that should be and should not be done in cases of allergic rhinitis according to homeopathy-
Suppression of colds by high doses of conventional medicine leads to recurrent attacks. When you use a groom to clean your room, do you push all the dust in a corner of the room or collect it and throw away? It is a common sense that if you push to the corner of the room, in due course the dust will spread in the entire room again and make it dirtier. Same is the case with the disease affecting your body. If you suppress the disease, where will it go? It will remain in dormant state inside the body and express itself again when the body meets any of the allergic triggers. The homeopathic medicines however through the principle of “like cures like” stimulate the vital force and immunity in order to enhance the body’s capacity to repel further allergies and infections.
The constitutional medicines that are found by considering the physical, mental, and emotional aspects of an individual can only lead him on the road of permanent recovery from those allergic spells. Not only these medicines cater the problem of allergy but also impart great health on all planes, as it treats the patient as a whole and not just his disease!
Over the course of the last four years, we have written—sometimes at length—about various important components of our physical bodies, including muscles, tendons, ligaments, spinal discs, cartilage, nerves, and blood vessels. But we have only made passing reference to another ubiquitous component that in many ways holds everything together: fascia. Fascia falls into the group of specialized body tissues known as “connective tissue,” which is the material that lies between, cushions, spaces out, provides shape to and surround many other parts of our bodies. Unlike many other non-connective tissues of the body, fascia is made up of a “matrix” of material, almost like a gel, that contains fewer cells in proportion to its overall structure, making it both pliable and supportive. The cells in fascia are called fibroblasts, and they produce a tough fibrous protein called collagen, which gives the fascia shape and strength.
Fascia is like a specialized kind of plastic wrap that:
Surrounds all organs, every muscle, and individual muscle fibers
Narrows from surrounding muscles into the tendons
Wraps around every bone (the periosteum)
Is the layer of tissue right under the skin (the dermis)
Surrounds blood vessels and nerves
So our fascia creates containers that contribute to and support the shapes of other structures. And when one layer of fascia is adjacent to another layer, the fascia permits some sliding, gliding movements between the structures, such as muscle and organs, that it encloses, which contributes to your ease of movement. There are also connections between fascia along the long axis of our body, creating interconnected strings of tissue that can hold tension and transmit force. This contributes to our ability to maintain our overall structure and upright posture, and when we move and change position. For example, when we bend forward, there is an increase in the tension along the myofascial plane on the back of the body, while the one on the front becomes more slack, like an extension of what you would see at an individual joint, but now affecting the whole body. Sounds like amazing stuff!
Knowing something about fascia is helpful for your asana practice because just as a muscle can shrink and tighten from environmental factors such as inactivity or habitual ways of standing and sitting, the fascia that surrounds the muscle can suffer the same fate. It turns out that when you are trying to stretch a muscle and create a longer resting muscle length, you are also stretching the fascia that surrounds the muscle. And because fascia not only surrounds individual muscles, but also forms fascial planes (connections) that run for longer distances through the body, the planes can also become tight and restricted. For example, if the myofascial connection from the outer ankle up to the side of the skull became tight, it could cause a subtle or not subtle side-bending of the body. In this case, focusing on stretching the entire side body, such as with dynamic or static New Moon pose, (Parsva Urdhva Hastasana) away from tight side could be an effective way to address that area. This goes beyond the more limited way of looking at one isolated muscle as the cause of tightness, and takes in the greater reality of our myofascial system.
Although these planes can be lengthened via stretching and movement, it takes take them longer then individual muscles to reset to a longer length—from 3-6 months. In fact, Tom Myers, an expert who studies fascia and fascial lines, recommends that we start looking at these longer myofascial connections instead of individual muscles when we want to release tension and stiffness in our bodies. For example, if we notice that our posture is stooped forward and we think initially that it is mostly a shortness and tightening of the long, vertical abdominal muscles pulling our chest forward and down, we might instead consider that our stooped posture is actually a restriction in the long myofascial connection that runs the entire front length of our body. Our approach to improving our posture might then focus on stretching that entire front fascial connection—from the front neck to the legs and ankles—via a series of active and passive backbends, rather than just stretching the abdominal muscles. Because so many yoga poses address the entire length and circumference of the body, yoga is particularly good for stretching both muscle and fascia. So, understanding a bit about fascia expands your overall understanding of the complexity of your body, taking you beyond simply considering individual muscles or joints and expanding to include changing your fascia and fascial connections. Knowing that it may take longer to see significant change in areas of stiffness due to fascial tightness may help you to be more patient with your body. Because slow, gradual, longer stretches, where your muscles finally lengthen after you overcome the stretch reflex, begin to address the fascial tightness, I recommend slow, longer holds, working up to 90 seconds holds, to address both muscle and fascia, and practicing this way consistently. Our past recommendations here at YFHA to establish a regular home practice and to stick with it over the long haul, with a patient attitude, will serve you well as you attempt not only to release localized stiffness and restriction in certain muscles, but also to achieve more global improvement in your myofascial connections. Note: For those who wish to learn more about these myofascial connections, which run along the front, sides, and back of the body, both near the surface of the body and deeper, and also include spiral connections, consider reading Tom Myers’ book Anatomy Trains.
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by Nina I’m going to be tackling the subject of anxiety in the coming weeks, and I thought that I’d start today by addressing an aspect of yoga for anxiety that is rather, well, subjective. Much of the information we have on the blog is science based, whether we’re citing scientific or medical studies, or exploring anatomy as Baxter did yesterday in Which Way Should Your Shoulder Blades Go?. However, when it comes to the yoga and the emotions, there is very little science that we can turn to for guidance. Fortunately, when working with our emotions, our own experience is key. I mean, with emotions, it’s not like, say, cancer. As Andrew Solomon wrote in his book about depression, The Noonday Demon: "It is my absolute belief that in the field of depression, there is no such thing as a placebo. If you have cancer and try an exotic treatment and then you think you are better, you may well be wrong. If you have depression and try an exotic treatment and you think you are better, then you are better." The same is true for anxiety. So for people who are feeling anxious, one strategy is to start taking a look at how certain yoga poses make them feel. And this might lead to the discovery that poses that are generally considered “relaxing,” such as Reclined Cobbler’s pose or Savasana, might actually be increasing your anxiety. That’s because for many people, just lying on your back, with your front body exposed, can make your feel vulnerable. Perhaps this is a primitive, instinctive reaction because we are descending from four-legged animals, and for them lying on the back means taking a submissive position and exposing their vital organs. But who really knows? All I can say is that yoga tradition tells us this reaction is common, and I’ve confirmed this theory with many yoga practitioners who suffer from anxiety. Likewise, opening the front of your body in a backbend or twist is considered stimulating and can therefore also feel agitating and increase your anxiety.
Maybe Not So Relaxing!
So my suggestion is that when you are in a state of high anxiety or are battling chronic anxiety, consider avoiding poses where you are lying on your back or are opening your chest. Definitely avoid active backbends and twists, and consider avoiding even passive, restorative backbends and twists. In general, look to forward bends for soothing and calming effects. Supported Child’s pose is a good option.
Maybe More Relaxing....
Supported seated forward bends with your head and arms resting on a bolster or, if your hamstrings are tight, the seat of a chair, are generally very soothing. But even an active forward bend practice, especially for those who are more flexible, can be quite effective for reducing anxiety.
And instead of doing Savasana, consider doing Crocodile pose. Fold a yoga blanket in a rectangle and place it cross-wise on your mat. Then lie down with your lower belly on the blanket (this reduces the over-curving of your lower back that tends to occur when you lie on your belly). Take your feet slightly apart from each other and fold your arms so your elbows are out to the sides and your forearms are parallel with the front edge of your mat with your hands stacked. Then rest your forehead on your hands, gently tugging your forehead skin down toward your nose (an action that seems to be very calming, who knows why). If closing your eyes in any of the forward bends or prone poses causes you to brood or worry, let your eyes remain open, with a soft, diffuse gaze. In the end, always allow your own experiences in these poses to be your guide. What if you find that forward bends and prone poses cause you to feel more anxious rather than less so? In that case, I’d say, by all means, avoid them. And what if you were to say that backbends make you feel less anxious? To that, I’d answer, go for it. Traditionally twists are considered stimulating and potentially agitating, and therefore probably not a good solution for insomnia, but I once had a student who said twists made her sleepy. Hearing her say that was a lesson for me that I keep returning to when I teach yoga for emotional wellbeing. Subscribe to YOGA FOR HEALTHY AGING by Email ° Follow Yoga for Healthy Aging on Facebook
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