Yoga Considerations- Practicing Safely

Whether adding a new activity or exercise or returning to an old favorite after being away from it for a while, it’s important to pace yourself and notice what your body might need in the moment, which may be very different than what it needed the last time you practiced, or from what the person next to you needs. Recently, I’ve had several folks come in with varying degrees of discomfort or pain after taking a yoga class. Whether taking a public yoga class at a yoga studio or gym, or doing a practice at home, it's important to understand it is not “normal” to injure yourself while practicing yoga.

When practiced in a mindful and appropriate way, yoga can be a life changing practice, bringing strength, flexibility and balance to the mind and body. I felt it may be helpful to elaborate more on how to enjoy a safe practice that meets you where you are at, in a supportive way. You can apply many, if not all of these to any exercise class or movement practice.

What you can do if a yoga pose or class brings on discomfort or pain:

*In cases of sharp pain, it is usually a good idea to stop what you are doing entirely. When more moderate levels of discomfort arise, consider these options.

               -Slow down. A fast pace doesn’t give our muscular or nervous systems time to adapt, and we miss vital information in the signals they are sending us when we rush.

               -Notice, get curious. Where is the sensation? Do you know why it is present? What can you do to change it? What can’t you change? How does the sensation affect your breath? This information helps to inform you about what to do, or not do, next.

               -Calm the breath. A longer, slower, smoother breath helps to ground the nervous system and can often take the edge off what we are feeling.

               -Opt for shorter hold times, or fewer repetitions. Give yourself full permission to come out of something before instructed to, or take breaks as needed. Return only when (and if) you feel ready to.

               -Release a pose entirely and opt for something else that is more gentle or restful. Not everyone finds the same poses restful or comfortable. For example, if the entire class is resting in child’s pose and that pose irritates your knees, try a reclined version on your back with knees pulled into your chest, or, any other pose that allows your body to rest and feel safe. 

Things to keep in mind…

-You know your body best. Even if you have a tendency to not always listen to it (I’m guilty of this myself!), your body speaks to you through the different systems in ways that let us know if something is a good idea or not. Beyond this, you have a totally unique constitution, health history and set of experiences that set you apart from the person next to you, or even from yourself at another time. Honor your body by slowing down, paying closer attention, adapting the practice or activity and if necessary, stopping it entirely.

-Consider your “why” before taking action. The “no pain no gain” mentality is, in my opinion, outdated and harmful. Pain is not a requirement of progress. On the contrary, if you force through pain you may end up doing more damage that can make doing even activities of daily life difficult.  When you feel the temptation to push through something that feels like it may prove to have been a bad idea, pause and consider your “why”. If you are doing yoga for stress relief, pulling a hamstring or aggravating a herniated disc by forcing yourself to hold an uncomfortable pose is unlikely to achieve that goal. If you are practicing to get stronger, getting injured in a way that leaves you on the couch for a week or two won’t help you get to that goal either. Often returning to our “why” can be enough to shift us back into an intentional practice that provides the benefits we were looking for (and often, more).   

-Pain is not something to “push through”. Pain is… complicated, especially in the case of chronic pain. Pain is not always an accurate indicator of damage or threat to the body, and I usually consider the presence of pain to be a giant yield sign. Proceed with caution. There are ways of working with pain beyond stopping an activity completely, like calming the breath to ground the nervous system, or moving in a smoother, softer way. Working individually with a physical therapist, massage therapist, yoga teacher or other professional can help you navigate any pain you are experiencing in a safe and beneficial way.

-Don’t assume the yoga (or fitness) instructor has had anatomy training. Some yoga teacher trainings briefly graze over anatomy, some do not address anatomy at all. Unless they have completed the additional schooling and training required, yoga teachers are not physical therapists, doctors or nurses, and cannot diagnose. However, these professionals DO have their own training and experience and may be able to offer assistance when something doesn’t feel right. After class is a great time to approach them with questions while they are fresh in your mind. For example, you might say, “When we reached for our toes I felt a pulling sensation in my back. Is there any other variation of the pose I might try to get the same benefits, or is there a similar pose that may be more appropriate for me?” In most instances, you will find instructors enthusiastic about discussing what you might be able to adjust so you can continue enjoying their class. In other cases, they may have a network of folks in the wellness industry they can refer you to for assistance.

-Your class experience begins before class does. This includes being well rested and hydrated before exerting yourself. In addition, if there is a class or activity you enjoy doing that doesn’t take time for a proper warm up (or cool down), take a few minutes before/after class to add these really important factors on your own time. Not warming up or cooling down can raise the risk of injury and lengthen recovery time, and for whatever reason not all classes take this into consideration. If you love a yoga class that asks you to attempt a strong pose like shoulder or headstand within the first 5-10 minutes, you don’t have to stop taking that class, but it’s a good idea to prepare yourself beforehand by moving the spine, and warming up the core to avoid injury.

-Consult with a doctor or professional when necessary. If you have been diagnosed with an injury or illness, it can be helpful to reach out to your provider with questions about what activities or movements you should avoid to stay safe, and which to practice more, to be well. For example, in cases of disc herniations or osteoporosis it is usually contraindicated to practice deep forward folds. Instead of giving up yoga entirely, or pushing through the pain, practice smarter so you can feel your best during and after a practice!

These general tips are offered as guidance, but this list is not exhaustive. If you have any specific questions about pain or a yoga pose, please reach out and I would be happy to assist.

One final, personal note.

I often remind folks that I am not a physical therapist, talk therapist, chiropractor, nutritionist, or (insert-any-wellness/medical-practitioner), and I take my scope of practice seriously. At the heart of what I do and how I do it is my highest intention to help others be well, by sharing my perspective of what you can do to achieve that, even if your selfcare doesn’t specifically involve doing yoga (or getting massage). I am a life-long student, learning a little more each day, just like you are. The information I share is based on my personal experience and trainings. I have been practicing yoga for over 25 years, and have had over 1700 hours of training as related to yoga and bodywork. I don’t think I will ever get to a point where I know more than there is still to be learned. But as I walk this path of life, of yoga, the more I understand that an intentional, mindful approach to what we do and why we do it, is the key to peace in the mind, body and spirit. It is my hope that by continuing to share what I have learned I can help you to live to your fullest potential, from a place of ease and authenticity both on and off the yoga mat.

Giving the Gift of Massage for the Holidays

Gift giving can be one of the most rewarding and one of the most stressful parts of the holidays. I find the best gifts are those given from a place of mindfulness, and there are a few questions I like to ask myself when I am considering a gift for someone.

1) Will this gift bring joy? 
Beyond seeing a smile when they open the card or box, I want to give gifts that continue to bring the person joy every time they use, look at or remember the gift I gave.  

2) Is this gift useful, or, will it make a positive impact?
I aim to share gifts that will make some aspect of the recipient's life a little simpler, or more enjoyable, whether for a day, a season, or longer.

3) Will this gift require something of them?
I generally try not to give anything that involves assuming the recipient will commit their own time or money to get the most out of a gift, unless I know it's really up their alley. (Hint... if batteries aren't included, make sure to throw some in the box! ;) )

4) Is there an experience they might enjoy even more than this item? 
One of the nice things about gifting an experience is you can sometimes join in on the fun! Sharing a show at the theater, a concert, or a museum day and dinner can be a great way to enjoy someone's company and make happy memories together. We live in an area where the options are endless!

 

Massage is a gift that I believe offers benefits far beyond those that most material items might. When you gift someone a massage, they receive an hour (or longer!) to themselves, away from the busyness of the world. Massage offers a quiet moment to connect to the breath and notice the body, as someone else tends to it. They experience relaxation and stress relief as muscle tension is eased away. These benefits often last for days or weeks. You gift them the reminder of how good selfcare can feel, and in that way, encourage their continued wellness. *If you're gifting a massage to a stressed parent and want to be remembered as the best gift giver ever, offer to babysit so they don't have to figure out child care to schedule their appointment!* 

Wishing you all a very healthy and happy holiday season!

Aparigraha

This stage of autumn, where the leaves are past their most brillant and the chill is settling in, always reminds me of the power of Aparigraha. Aparigraha may be thought of as generosity, gratitude, or, contentment. The last of the five Yamas of Pantanjali’s 8 limbs of Yoga, it roughly translates to mean non-grasping, non-possessiveness, non-greed, non-coveting. Aparigraha is beautifully reflected in the autumn as leaves fall, bright colors of blossoms fade, birds migrate away and insects burrow down deep. The present passes and our landscape takes on a new kind of beauty as we shift towards the cold stillness of winter. How beautiful it is to soften our grasp and allow for different and new possibilities, to honor the Yama of Aparigraha.

In our physical practice of Yoga Asana, we can honor Aparigraha by releasing our attachment on the outcome of our practice. Instead of moving our bodies in order to get stronger, lose weight or increase flexibility, we can move in order to feel the joy of moving, of being present with what is. When we are paying attention, our bodies will feel a little different each time we practice Yoga Asana (physical postures). Sometimes the differences are obvious, our hips are tight from sitting a lot or our toe is sore because we stubbed it earlier that day, and sometimes more subtle, and hard to define. Consider how your body feels after a day spent with friends outdoors compared to one spent in traffic and on long conference calls at a desk. When we move from a place of regret "I should have remembered to take a short walk at lunch", "I knew better than to walk around barefoot", we miss out on the joy and possibilities of the present moment. We miss out on growth.

The impermanence of all things is a comfort in difficult times and gives us reason to appreciate what we have while we have it. When we are free of the need to control outcomes and focus instead on the quality and intention of our actions we are practicing yoga. Yoga does not need a mat in order to enrich our lives, and is reflected in nature during all seasons, if we have the right lens.

Here’s a quick practice to slow down and become more present in your day. (It may be helpful to set reminders for yourself to do this several times a day if you find it helpful!)

Take a breath in through the nose, out through the mouth a few times. Relax your jaw. Soften your shoulders. Notice the surfaces supporting your body. Additionally, you may silently repeat the mantra, “I am grateful, I let go.”

Workouts and Massage

A common question I am asked is, "Can I work out after my massage?". The answer to that can be, well, complicated. It is generally a good idea to wait 24 hours before participating in a heavy workout or sports, or up to 48 hours after a firm pressure deep tissue massage, or if you are planning to compete in an event, including a marathon. You may be wondering, "What about the massage therapists I see at marathons?". These massage therapists are offering sports massage in shorter durations using techniques such as assisted stretching to help warm up muscles with a specific goal in mind. That being said, shorter massages before your workout aren't necessarily harmful, but if you plan to be active after your next session with me, I encourage you to keep the activity light, such as a leisurely walk or gentle, short yoga routine.  

A few things to keep in mind when planning your next massage. 

• Massage stimulates the parasympathetic nervous system (PNS) which is what helps us to "rest, digest and repair.". It is a division of the autonomic nervous system, which also includes the sympathetic ("fight or flight") and enteric ("second brain") nervous systems. Among other things, the autonomic nervous system helps to regulate respiration, heart rate and blood pressure. When the PNS is stimulated your body is in a better place to heal, restore and process. If you ever notice your stomach gurgling during a massage or any other relaxing activity, you have your PNS to thank for that!  By taking it easy after a massage instead of jumping into strenuous physical activity, your body is allowed to receive the greatest benefits from this stimulated PNS state. 

• Another benefit of massage is decreased muscle tension which can lead to increased range of motion, or, ROM. When our ROM increases, it may take awhile to get used to the new and improved flexibility. If you are used to exercising or playing sports with a certain range of motion your muscle memory will take some time to adjust to the new increased abilities. It's safer to ease in as you notice the difference instead of going about activity without that time and mindfulness.

• Massage can temporarily increase inflammation. Part of what makes massage work as we break down scar tissue and bring circulation to an area will also cause a temporary increase in inflammation, as does most exercise. It is generally best to allow your body to recover from this before doing another activity that will further exacerbate this process.

• One of the more common myths about massage is that it flushes out lactic acid. While once believed to be true, we now know that the body is capable of efficiently removing lactic acid within an hour of strenuous exercise without any assistance. That being said, getting a massage after working out can still be beneficial and help reduce DOMS, or, delayed onset muscle soreness. Stay tuned for more info on that in a future blog!

Shoveling Tips

     It's beginning to look a lot like winter out there, snow and all! I don't think we can have too many reminders about the strain shoveling can put on our muscles, especially our hearts. I'm guilty of trying to clean the snow up as fast as possible and know first hand how unhappy a back can be when you haven't properly warmed up, lifted or cooled down. When I practice what I preach, I feel a lot better and often have additional energy to help a couple of neighbors out, too! 
 

Some shoveling tips...

1. Make sure you are hydrated! Like with all activities, your body needs hydration to perform properly. Being hydrated helps to regulate body temperature, keeps joints lubricated, helps regulate blood pressure, boosts energy and enhances muscle health.
 
2. Warm up first! This is especially important first thing in the morning. Our bodies need movement to efficiently bring blood flow to our muscles. A few minutes of warm up and stretching can go a long way! Click here for some great warm up ideas. 

3. Take it slow. Shoveling can be a major strain on even the healthiest of us. Don't race through it!

4. Bend your knees and lift with your legs. Let your lower body do most of the work. Your back will thank you for it! Our bodies were not designed to let our backs do the lifting. 

5. During heavy snows, don't wait until it's over. Getting out and doing a little at a time is a lot safer than waiting and lifting the snow all at once.

6. Cool down! Stretching and hydrating after you shovel can be the difference between days of soreness and feeling your best. Click here for some great cool down stretches for after you're done!

7. Accept help! This can be a tough one for some of us. If you have limited mobility, are recovering from sickness or injury, are pregnant or have any other physical restrictions, accept help when offered, or consider asking for it from healthy friends or neighbors, especially those with snow blowers. If someone regularly manages your snow removal, it may be worth considering gifting them a 30 minute massage to ease any aches and pains! 😉

What is Yoga Therapy, anyways?

When I first heard the term “Yoga Therapy”, I imagined a room full of people who smelled like patchouli talking about their problems and then doing a class together. (Though that wouldn’t have been a deterrent for me.) My first experience with Yoga Therapy was with a Licensed Clinical Professional Counselor (LCPC) and Body-Centered Psychotherapist, who just so happened to also be a Yoga teacher. I’d been practicing Yoga for over a decade and was curious to learn more about how it could be integrated into a therapy session. I had already experienced many of the benefits that come with a physical Yoga practice, or, Asana, including improved mood, increased body awareness, lowered anxiety, decreased pain and muscle tension, to name only a few. Yoga Therapy helped teach me to regulate my nervous system, and embody the truth that so much of how and what we feel is not what happens to us, but how we respond, rather than react, to it.

Practiced on its own or along with other therapies such as talk therapy with a licensed professional, Yoga Therapy empowers you to feel your best.

What is Yoga Therapy?

Quickly gaining in popularity, Yoga Therapy is an evidence-based practice that formally began in the 1980’s. Unlike a public Yoga class, “Yoga therapy is the professional application of the principles and practices of yoga to promote health and well-being within a therapeutic relationship that includes personalized assessment, goal setting, lifestyle management, and yoga practices for individuals or small groups.” (IAYT) These practices may consist of Asana (physical movement/stretching), Pranayama (breath work), Dhyana (meditation), lifestyle adjustments and diet changes, among other things. The therapy is customized, allowing for our collaboration on a plan that will benefit your physical and mental health, while comfortably fitting into your schedule.

Yoga Therapy is based in the philosophy and science of Yoga and Ayurveda, addressing the person as a whole through the lens of the Koshas, or, body sheaths. These Koshas include the physical body, energetic/breath body, mental/emotional body, intellectual body and subtle bliss body. I’ve found the holistic approach of Yoga Therapy to be especially helpful in healing the person as a whole, as anxiety, depression and trauma affect more than just the mind and mood.

What to Expect

The intake process begins with a form that includes questions about your goals, lifestyle and health history. The in-person intake that follows may also include things like postural assessment, breath analysis, and body awareness exercises.

The first meeting runs about 90 minutes and includes a more in-depth discussion and walk through of your initial treatment plan. The next 3 meetings are 45 minute follow ups to check in and possibly change the plan to best work with your lifestyle, schedule and goals. All meetings may be done in person or virtually.

Interested in Yoga Therapy but not sure you want to commit?

I integrate Yoga Therapy tools into my selfcare sessions, available as an add-on to your 60 or 90 minute massage.

If you have symptoms of anxiety, depression or trauma, Yoga Therapy has the tools that can allow you to feel well and enjoy life more fully. Reach out to find out more about how I can help!

Valerie Rix LMT, RYT-500