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Yoga for the mind and body
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Recent Entries 
10th-Apr-2006 01:46 pm - Anatomy Resource for Yoga
ponce in a box
http://www.anatomyandasana.com/

I just discovered (was introduced to) this text this weekend, and it is really good. The website has some samples, etc. on it so you can see what the contents are like. I highly recommend it, and the free e-zine on anatomy and yoga.
1st-Sep-2005 06:10 pm - Ali McGraw interview
Running

Sitting Down With Ali McGraw

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1st-Sep-2005 06:05 pm(no subject)
Running
My hips are hurting a lot lately and I haven't been doing the IY tape.  I have another Yoga DVD, the Ali McGraw Yoga DVD, and that has helped me with my psoas and bursitis issues in the past.  I figure I'll be doing it around 9:00 or 10:00 pm tonight.

It should really help my injuries.
30th-Aug-2005 12:13 am(no subject)
Running
I posted a question at the swami satchadinanda yahoo group about what yoga positions would be good for injuries and I was recommended this dvd:

http://www.yogainhealthcare.com/video.htm


Joint-Freeing Yoga Series - gentle yoga, to rimprove flexibility
29th-Aug-2005 06:06 pm(no subject)
Running
I got sidetracked from doing yoga 2x a day because of the hurricane. This morning it was hard, but I managed it.

x-posted to exer_to_lose_wt
27th-Aug-2005 06:53 pm - Yoga Therapy
Running
 ACL Deficiency
Achille's Tendinitis
Burns
Carpal Tunnel
Chair Yoga
Dental Hygienists
Fibromyalgia

Geriatrics
Head Aches
Herniated Discs
Hip Osteoarthritis
Hospice/Dying/Transitioning
Infertility/Women's Health
Knee Osteoarthritis
Lower Extremity Joint Replacements
Multiple Sclerosis
Osteoporosis

Pediatrics
Patellar Pain
Plantar Fascitis

Piriformis Syndrome
Props
Restorative
Rotator Cuff Tendinitis
Shoulder Instability
Sleep Disturbance
Speech Therapy
Tennis Elbow/Lateral Epicondylitis
Wellness for those with Disability
Weight control


Medical Diagnosis
Common Name
Precautions
Asanas
YRX
Considerations
Carpal Tunnel Syndrome
Same
Increased hand numbness; excessive wrist flexion or extension.
See abstract.
Biomechanics of work or hobby. Issues of 'spirit' or 'heart' surrounding life and employment. Adaptive equipment.
Achilles Tendinitis;
Plantar Fascitis
Same

Avoid jumping; Maintain arch in asanas; emphasize foot alignment in all asanas; Check tight/weak hip.

Standing series; Pigeon, Sunbird, Supta Padangusthasana w/ strap; Seated Twist; Squat series; Hero

Change of footwear? Excessive training&ego?

Lack of foot support? Use of ice.

Patello-femoral Pain Syndrome;
Chondromalacia; Patellar Tendinitis
Knee Pain/Tendinitis; 

Leg alignment in all standing asana, esp. w/ knee bent and may need to limit bend of knee. Check tight/weak hip.

Standing series; Pigeon, Supta Padangusthasana; Reclining Hero; Bow; Knee Down Twist; Standing Balance Series; Locust

See above; Cycling malalignment; Avoid stairs; Free up pelvis & low back; Bodywork hips and thighs.

Piriformis Syndrome;
Hip Osteoarthritis
Hip/Buttock Pain; Hip Arthritis

No sharp pain; props for seated/forward bending asana; radiating leg or groin pain.

Warrior II; Supported Lunge, Squats, Butterfly, Pigeon & Child; Seated Twist; Prone extension series; Locust; Tadasana

1st & 2nd Chakra issues; Somatics; Restoratives; Sitting and sleeping postural support.

Upper Thoracic Myofascitis/ Trigger Points
Upper Back/Inner Shoulder Blade Pain

Radiating arm pain; Cardiac/ gall bladder symptoms; Respiratory complaints; Osteoporosis

Crocodile; Bow; Sphinx; Y.Mudra; Supported fish; Twists; Cow Face; ½ shoulder Stand; Warrior II; Full Locust & Boat; Crescent Moon; 

Sitting posture; grief issues; supine neck support; Free up pelvis & low back; Forward bend technique; 

Lateral Epicondylitis
Tennis Elbow

Radiating arm pain; Cardiac symptoms; Post asana pains. Hand numbness 

See carpal tunnel & above myofascial pain asanas; Locust, hands under body.

Sitting posture; Work ergonomics; Maintain palmer arch in Weight bearing asanas;

Medical Diagnosis
Common Name
Precautions
Asanas
YRX
Considerations
Rotator Cuff Tendinitis
Tendinitis/Bursitis

Stay painfree; upper body alignment; jumping onto hands; Neck pain; Numbness in arm.

Chest & Heart openings; See Tennis Elbow; Inverted plank; Eagle w/ strap; 

Upper chest breathing; Sitting posture; 4th and 5th Chakra issues; Throwing/racquet activities. 

Osteoporosis;
Thoracic Compression Fractures
Dowagers Hump;
Slumped Posture

Trunk Flexion; Over reaching forward bends; Plough/shldr stands; jumping; Forceful Twists

Standing asanas; Extension series; Wbing on hands; Chest openers; Restorative extension;

Upper chest breathing; Sitting posture; 4th and 5th Chakra issues; supine neck support; Free up pelvis & low back; Forward bend technique; Nutrition/Hormones

Osteoarthritis of the Knees
Same

Slow, steady stretch; supported knee bending asana; No post swelling. Twisting thru knee/back knee

Supta Padangusthasana w/ strap; Child/squats; Chair/lightening bolt; Standing postures; supported Staff; Standing Balance Series; Locust

Social withdrawal; Free up pelvis & low back; Endurance; Heat & Ice; Anger issues; Sitting & Resting postures. 

 Migraines
Tension HA
Eye Fatigue
Headaches

Medical clearance; Nausea; disorientation; vision c/os; excessive back bends of head on neck.

Crocodile; Bow; Sphinx; Y.Mudra; Supported fish; Twists; Cow Face; ½ shoulder Stand; Warrior II; Full Locust & Boat; Crescent Moon; Lion; Restoratives;

Upper chest breathing; Sitting & sleeping posture; Fear & anger issues; chewing habits; Nutrition; vision; eye muscle fatigue; Tongue and teeth clenching.

Medical Diagnosis
Common Name
Precautions
Asanas
YRX
Considerations
ACL Deficiency
Torn ligaments; Trick Knee; Water on the Knee

Pivoting; Supported squats; No Eagle, Pigeon or feet behind head; Hyperextension; Watching for sense of going out; Leg alignment in all standing asana;

Standing asanas and balance series; prone extensions; Chair; Hip openers; 

Mindfulness issues; brace compliance; self care and sensitivity; grief over loss of function; over compensation;

Glenohumeral Instability
Dislocating Shoulder;
Trick Shldr

Avoid asana that position for instability&usually up & behind overhead. Some pulling w/ strap.

Plank all planes; Down/Up Dog; Hand Wbing asanas; Chest Openers; 

Mindfulness issues; brace compliance; self care and sensitivity; grief over loss of function; over compensation;
Herniated Disc
Neck or Back
Pinched Nerve; Slipped Disc;
Ruptured Disc

Work w/ Physician/ PT. No increase in arm/leg pains or numbness; bladder control;

Start supine and prone as tolerated; gentle Somatics; To standing as tolerated; supported, small twists; Always enter slowly, stay short and check after.

Breath pattern; Fear, security & other stress issues; grief over loss of function; Sitting & sleeping posture; Tongue and teeth clenching. Chakra issues per area. Lifting habits.

27th-Aug-2005 06:46 pm - Integral Yoga II tape
Running
The Integral Yoga II tape just came in the mail for me.  I will review it later.  It looks very good.  I understand that it will be made into a dvd rather soon for those that are looking for an Integral Yoga DVD.

Just glancing through it, it does have a lot of complicated poses in it and does appear longer than the first one.

I'm very excited about doing this tape.  It also has triangular Iyengar style poses in it in the beginning which are very helpful for psoas strengthening.
26th-Aug-2005 05:45 pm - Cobra Pose
Running

Bhujangasana (Cobra Pose)

This posture promotes flexibility in the spine and encourages the chest to open.

Click for larger image

(boo-jang-GAHS-anna)

bhujanga = serpent, snake
Benefits
  • Strengthens the spine
  • Stretches chest and lungs, shoulders, and abdomen
  • Firms the buttocks
  • Stimulates abdominal organs
  • Helps relieve stress and fatigue
  • Opens the heart and lungs
  • Soothes sciatica
  • Therapeutic for asthma
  • Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.
Contraindications/Cautions
  • Back injury
  • Carpal tunnel syndrome
  • Headache
  • Pregnancy
Step by Step
  1. Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.
  2. Press the tops of the feet and thighs and the pubis firmly into the floor.
  3. On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don't harden the buttocks.
  4. Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.
  5. Hold the pose anywhere from 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation.
Modifications & Props

If you are very stiff it might be better to avoid doing this pose on the floor. Brace a metal folding chair against a wall, and do the pose with your hands on the front edge of the seat, balls of the feet on the floor.

Preparatory Poses
Subsequent Poses
  • Backbends
Beginners Tip

Don't overdo the backbend. To find the height at which you can work comfortably and avoid straining your back, take your hands off the floor for a moment, so that the height you find will be through extension.

Deepen the Pose

If you have the flexibility in the armpits, chest, and groins you can move into a deeper backbend. Walk the hands a little farther forward and straighten your elbows, turning the arms outward. Lift the top of the sternum straight toward the ceiling.

Partnering

Your partner can help you learn about the correct action of the pelvis in a backbend. Once in the pose, have your partner straddle your legs. He/she should bend over and grip the sides of your pelvis, thumbs toward the sacrum, then spread the back of your pelvis, encourage your outer hips to soften, and push your hip points toward each other.

26th-Aug-2005 10:41 am(no subject)
Running
This morning I am going to do yoga again, without the tape.

I feel pretty good about this, as I've done the tape so much I know what's on it, and I can be in certain positions longer than the tape allows.

Edit: Well I did my yoga without the tape. It was wonderful. I did the eye exercises and everything this time. In the correct order.

I feel great and peaceful.
26th-Aug-2005 01:19 am - Doing Asanas Without The Tape
Running
Tonight I did the asanas without the tape.

The order I did it was this:

sun salutation, cobra, half-lotus, full lotus, bow, shoulder stand, head to knee (both knees), spinal twist, yogic seal (yoga mudra), tense and relax, corpse.

I did the sun salutation with extra stretching for my sore psoas muscle in the left (or right) leg forward position, with the opp leg back, and the hands on either side with the head tilted back part of it.  Position 3 or the Lunge position. I stayed in that position longer than the tape.

And when we go forward and touch our toes, which again, it's sore due to psoas muscle, I just stayed in that position for a while.  Longer than the tape usually does.  I was able to reach my toes because gravity got me there and my psoas finally relaxed enough.

I had my husband time me in the shoulderstand for 1 minute, and I was able to stay up that long in that position.  I did ask him at one point "how many seconds left!?!?" and he said "15".

I did the head to knee after that.  I had felt a lot of anxiety about doing the Shoulderstand, and I had forgotten the Head to Knee pose.  But it worked out better this way, especially since my psoas muscle on the right is always tight and tense.

Then the spinal twist which felt great on my psoas.

Edit (next day): It also seemed to me doing the Head to Knee pose felt better after doing the Shoulderstand pose.

I feel like I've done this tape so much - just about 2x a day for about 2 weeks or more, that I know it pretty well by now and thus I felt more confident to do the class by myself. 

It was definitely worth it.  And I would recommend it. 
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