Tag Archives: asanas

Yoga and frozen shoulder

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Frozen shoulder, not its not when you in the winter freeze))) actually ironically, frozen shoulder is inflamed, and inflammation is usually is a hot process in the body. However, I would like to raise this topic, because many people, many of yoga students have problems with the shoulders, injuries, and frozen shoulder.

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Technically frozen shoulder called Adhesive capsilitis of shoulders, where itis means inflamed, the fibrous capsule that surrounds the shoulder joint is swollen, hot and painful; adhesive – scar tissue that forms between the folds of the capsule. The tightened capsule limits the full movement of the shoulder into flexion, abduction and rotation. Usually its common in women (again in women, like women is not suffering enough((( menstruation, pms, cramps, hot flashes, menopause and many more things) between the ages of 40 and 60, when hormonal changes appears. The process of healing is slow even under the best of circumstances, and some reports saying, even if you do nothing at all, it will go away, little bit longer though, and mostly will take into chronic state.

What is report on the frozen shoulder?! How you can identify, if you dont have a doctor next to you….firstly, you will have stiff and painful shoulder, secondly, you will have difficulties to do: arms over head, held out your hands to the sides in standing poses and finally, bearing weight in Sun salutation will be very uncomfortable. I believe you can find more of symptoms, I am giving you just three, I think major)))

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Now the question what to do?! You can use acupuncture and put some ice, it can help.

However if we are talking about yoga, then…. first of all WARM UP YOUR BODY always before any physical activity. Will write with points, I love to put bullets in my article, and in my notes, its king of order, the importance is always in order))

  • Work at the point where you have significant sensation of stretch, or even discomfort. If you dont push a little into the scary place, you will not make any progress!! You can ask what about Ahimsa…do not harm… I am not telling you to go into unbearable pain, just little where you will feel uncomfortable. From my own experience, we love ourselves, usually to go more deeper into any asana, we will stay in our comfort zone, even if you have another 2 cm to move more into forward bend pose…why? because we love ourselves))))we love to be comfortable, and after we get that magic kick from the teacher, we are like wow, I can go more deeper, and still I feel almost comfortable as before…
  • Holding a breath is a sure sign of resistance! The tightening and guarding of muscles trying to protect themselves from injury during an overaggressive stretch. The answer, breath, always breath, the more deeper your breathing is better! And, if you feel big resistance, your heart started to pump, you start to feel anxiety, dont push, always listen to your body!!
  • Bearing the light weight on your arms will warm up the shoulders and begin some strengthening.
  • Isometric strengthening is good!!! The muscle is working but not changing the length.
  • Start with easiest pose, the one that on your knees  and hands, table pose. Lift each arm forward and up a little off the floor (if you can lift each arm without pain you are ready to progress to transitions from Downward Facing dog to Plank pose and back).
  • Try Downward Facing dog with hands on the chair seat to ease pressure on your shoulders.
  • A typical frozen shoulder can only flex (bring the arm forward and up) to just above horizontal, and abduct (bring the arm out to the side and up) to just below horizontal.
  • To restore the normal range, you must work carefully, with patience and persistence.
  • Do your stretches in a comfortable position, for example lying on the floor. Learning to relax shoulder muscles while lying on the floor, will helps your body unlearn the guarding, tightening response that automatically accompanies pain).

What asanas are recommended?!  Garudasana or Eagle pose, Paschim Namaskarasana, Ustrasana or Camel pose? Dhanurasana or Bow pose, Purvottanasana  or Upward Plank pose.

  1. You can sit in Vajrasan pose, raise your shoulders up with inhalation and down with exhalation, do it 10 times.

2. Continue sitting in Vajrasan pose, rotate the shoulders back to front and reverse front to back, 10 times.

3. Sitting in Vajrasan pose put your fingers on the shoulders, rotate back to front and reverse, 10 times.

4. Stand up on your knees, cross your arms in front, while inhaling, raise them up over the head, exhale bring them down from the sides, 7 times. Do the same, but start from the sides, 7 times.

5. Back to Vajrasan pose, inhale and raise your arms up over the head, press the palms together as hard as you can, keep pressing, bring them in front of your chest with exhalation, 10 times.

6. Sitting in Vajrasan pose, do Garudasana (Eagle) hands, count 3 breaths, repeat other side. Do each side no less than 3 times.

7. Sitting in Vajrasan pose, do Gomukhasana (Cow) hands, count 3 breaths, repeat other side. Do each side no less than 3 times.

8. Parvatasana or Mountain pose.

This small sequence will help you if you have any problems with the shoulders, remember to do each asana slowly, with the breathing pattern. Its always good to speak to a doctor before any exercise you are planning to do. However, the best doctor is your body and your mind, listen to it, observe it, love it.

Love and Light!

 

 

 

 

 

 

 

 

 

 

 

 

 

Plantar Fasciitis and Yoga

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Today I would like to share  with you what I know about Plantar Fasciitis, what is that, what you can do to feel better, and how yoga can help you in every day life. Many will think why this topic, why not diabetes or pregnancy or asthma…in one of my classes I got a woman, aged around 50, and I notices that she was mostly sitting in the class and her face showed signs of pain. So, I asked her what the problem? And she shared.. very important to have communication with your yoga students, you need to learn what is the health issue the person may have and depends on that, you as a teacher, can create an individual practice for such person. Its not fun just to sit in a yoga class and do nothing.

What is Plantar Fasciitis? Plantar fasciitis is a cause of pain under the heel. It usually goes in time. Plantar fasciitis means inflammation of your plantar fascia. Your plantar fascia is a strong band of tissue (like a ligament) that stretches from your heel (calcaneum) to your middle foot bones. It supports the arch of your foot and also acts as a shock-absorber in your foot.

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You are more likely to injure your plantar fascia in certain situations. For example:

  • If you are on your feet for a lot of the time, or if you do lots of walking, running, standing, etc, when you are not used to it or have previously had a more sedentary lifestyle.
  • If you have recently started exercising on a different surface – for example, running on the road instead of a track.
  • If you have been wearing shoes with poor cushioning or poor arch support.
  • If you are overweight – this will put extra strain on your heel.
  • If there is overuse or sudden stretching of your sole. For example – athletes who increase running intensity or distance; poor technique starting ‘off the blocks’, etc.
  • If you have a tight Achilles tendon (the big tendon at the bottom of your calf muscles above your heel). This can affect your ability to flex your ankle and make you more likely to damage your plantar fascia.

Small review to understand what we are dealing with today in our article. However, lets go to a part, what asanas you can do in this situation:

  1. Stretch lower keg, Yastikasana is very good for that
  2. Vajrasana – 2 times a day for a few minutes
  3. Supta Virasana
  4. Kneeling pose (sitting on flexed pose)
  5. One legged dog pose
  6. Warrior 1
  7. Adho Mukha Svanasana
  8. Utkatasana
  9. Baddha Konasana
  10. Tadasana
  11. Malasana with bend forward
  12. Viparit Karani
  13. Paschimottanasana
  14. Upavista Konasana

Other recommendations that you can do at home, are:

  • roll tennis ball under your foot daily
  • soak your feet in the hot water
  • put heating pad on the calves and after massage your calves
  • do not walk barefoot at home
  • wear shoes with support
  • take fish oil capsules, 2 capsules each meal

Take care of your health, love your body and stay healthy!

Love and Light!

Yoga on menstrual cycle (part 1)

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While teaching yoga classes, I notice that many of yoga students dont know what asanas, pranayamas and cleansing techniques they should do or not do on the menstrual cycles. Even in a yoga teacher training, that question is not really covered fully. I was there, I know.

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Questions arises all the time, and it is good if your yoga teacher is qualified enough to give you good advice and share the knowledge on that topic.

What is menstruation ?! It is time of introversion, acceptance and balance.

First 2 days accept the nature)) just do pranayams, Yoga Nidra and meditation, no asanas for those 2 days. From the day 3, do not push or strain in your practice, instead do some more gentle poses, but hold them for a little longer. I prefer to do Restorative Yoga practice or Yin Yoga, with those practices you feel nurturing and opening, you feel safe. You can do gentle Surya  Namaskar, however Chandra Namaskar will be more soothing. Gentle forward bends will give a light massage to the abdominal and pelvic region, helping to relieve congestion, heaviness, cramping and heavy bleeding, also it will bring calmness to the mind.

You can do asanas such as: Paschimottanasana, Ardha Paschimottanasana, Upavishta Konasana, Child Pose, Hare/Moon Pose and Uttanasana. Practice with half of your capacity, and its good to use props in your practice, such as bolsters, blocks, blankets etc. Gentle twisting poses can remove back pain, cramping and congestion, do Vakrasan pose or gentle Matsyendrasana with the leg in front. Gentle backbends, especially when supported, can alleviate back pain and pelvic discomfort, try supported Supta Vajrasana and supported Supta Baddha  Konasana. Leg up the wall or Viparita Karani without lifting your hips up is an amazing asana for your days of month. Other asanas that help to remove back pain and pelvic tension are Cat Pose (Marjariasana) and Tiger pose (Vyagrasana). To tone your pelvis do Baddha Konasana pose and to relieve back pain try simple gas release pose (Sulabh Pavanmuktasana) with knees apart, you can do simple tortoise pose (Sulabh Koormasana) and Simple Pigeon pose.

What asanas to avoid?

Inversions, strong backbends, strong twists and arm balances, strong vinyasa, power yoga, bandhas. And if you have a lot of bleeding and a lot of pain, dont do Surya Namaskar. To be more specific, avoid unsupported backbends, Padangushtasana, Garudasana,Utthita Parsvakonasana, Malasana, Ardha Chandrasana, Natarajasana, Tadasana, Utkatasana, Utthita Padangustasana,Utthita Trikonasana and Low Lunge (Anjaneyasana).

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Accept. Love. Nurture. Be the Light!