The Urban Yoga Den

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Focus: Why Yoga? – Healing Physical Injuries August 19, 2010

One year ago, I couldn’t raise my right arm above my head.

I’d started teaching at Past Tense Studio when it opened last July.  Just before that, I’d jammed my right shoulder and neck while bracing my fall, tripping up some stairs at my dad’s house.  As usual, I went straight to the chiropractor and started rehabbing the damage.  Then, about a week after we opened Past Tense, I tore my right rotator cuff while grabbing a guard rail, slipping down a flight of stairs.  (It was a bad summer for stairs.)

During this same time, I was teaching percussion at a summer camp, which meant lots of drumming, tambourine-ing and shaker-ing – and therefore, lots of shoulder stress.  Plus, I was busing tables at a pizza joint, which meant lifting stacks of heavy white Italian plates.  (It was a good summer for work.)

For that first month at Past Tense, I was in excruciating pain while teaching.  I would wince when raising my arms to start a Sun Salutation.  Demonstrating Warrior 2, my right arm would weakly sink to my side.  Cleaning up the studio after class, I couldn’t lift the blankets to pile them atop the storage shelf.

Little by little, with lot of ice, chiropractic, massage and conscientious yoga practice, the injuries started to heal.  While this combination of therapeutics was important, the daily – all-day – awareness and application of yoga’s alignment principles brought the most ease, decreased the pain and supported the healing.  The wonderful lessons learned from structural yoga teachers like Sumi Komo (also an Alexander Technique expert – http://www.alexandermovingarts.com), Megan Davis (yoga therapeutics wonder – http://www.yogaforliberation.com) and Dr. Steven Weiss (chiropractor and yoga teacher – http://www.alignbydesignyoga.com) gave me everyday tools for feeling and getting better.

When camp ended in August, I took off for an Alexander Technique and Yoga workshop taught by Sumi.  This was the beginning of my healing through yoga.  Later in the Fall, I attended an Anatomy and Physiology Teacher Training with Dr. Weiss.  His fine-tuning of the shoulder area reinforced that healing.  And thankfully, a library of structural cues was stored in my mind from so many past classes with Megan.

(For more background on these teachers and their modalities, check out their websites, plus my “Why I Spend So Much Time On Alignment” post from February 2010, and, “Alignment Principles in Tadaasana” on the Tips-n-Tools page of this blog site.)

Increasing mobility was the first step in using yoga to heal my injuries.  Rather than focusing on the strengthening benefits of Asana, I stuck with the safest versions of every pose – for example, tracing the mid-line with my palms during a forward fold vs. doing a swan dive, and, doing knees/chest/chin vs. Chaturanga.  I avoided shoulder stand completely and did wall-based alternatives.  In Downward Facing Dog, I paid special attention to the pressure between my thumb and forefinger, and gently curled my upper arms down and inward toward my face.  I moved slowly and deliberately – even in fast-paced Jivamukti classes!  This took a lot of patience!

But it paid off.

After a few months, my mobility had returned and the pain had decreased immensely.  Now it was time to strengthen the muscles.  Chaturanga became my best friend!  Thankfully Dr. Weiss taught us a really cool strap prop trick to guarantee proper alignment in that pose.  In addition, I attended a Shoulders Intensive workshop with Emma at Past Tense, where her simple use of a block and my own two arms subtly brought the power back to my rotator cuff.

I won’t lie, the healing took an entire six months of rehabilitation.  And lots of patience.  By January, I was in top form.  I’ve heard through the grapevine, “No matter how far down the scale we have gone, we will see how our experience can benefit others.”  Not only did I rise-up from my injured state, I was prepared to impart my experience to the Catholic University Swim Team and an infielder for the Tampa Bay Rays’ minor league system.  I shared how to prevent and rehab shoulder problems, and, was not limited by my own injury while teaching.

Someone once told me that, when I talk about the benefits of proper alignment in yoga, I sound like a Volvo ad!  Indeed, following the alignment principles maximizes mobility, power and safety!

OM Shanti, Shanti, Shanti.

 

Why I Spend So Much Time on Alignment February 12, 2010

…only true Silence is eternal speech, the one word om (inner sound), the Heart-to-Heart talk.  Silence is the true advice.  – Swami Satyeswarananda Giri

As many of you know, I try to guide an internal and meditative practice when teaching yoga classes.  Paradoxically, I can talk your yogic ear off with detailed alignment instructions.  I talk about safety, mobility and longevity a lot.  And I use the words “engage,” “fine-tune,” “become aware” and “alignment principles” a lot.  Take our January/February Bi-Monthly Focus for example – who needs four separate directions for opening the HEART?

Well, I do.

I tend to shut down in my heart center. My shoulders round forward, my ribs cave inward, my lungs shrink upward and my poor little heart hides behind it all.  And not just in the winter.  Due to multiple neck and shoulder injuries from car accidents, falls and other traumas over the decades, this area of my body can be a little vulnerable.  Yet without fail, practicing yoga’s alignment principles helps my heart find its way back to a balanced center.

This is one reason I spend so much time instructing alignment in our yoga classes!

In addition, for me, there is a connection between physically caving in and emotionally shutting down.  It’s as if the physical distortion causes a psychological darkness – or vice versa.  (Check out the February issue of Natural Health’s article on Anusara Yoga’s approach to the heart and well-being).  So tending to an open heart center is key for this gal.

My favorite teacher for heart-area alignment is Megan Davis, who passed on her knowledge of engaging the intercostal muscles to control the movement of my rib cage and shoulder blades.  She recommended moving the intercostals backward, around the sides of the ribs, then down to “relax the shoulders” by releasing the shoulder blades toward each other and down the back.  That was a true “Ah-ha” moment.  For years, I’d been “relaxing my shoulders” by forcing my shoulder joints down and back.  Utilizing Megan’s tips, I erased a long-term neck ache and was finally able to expand my heart wide!

My second “Ah-ha” moment for the heart center was with Dr. Steven Weiss – chiropractor, yoga teacher and founder of Align by Design experiential Anatomy and Physiology workshop.  The tip he shared was to broaden the collar-bone by curling open the upper arms.  Lining up my middle finger with seam of my pants, he moved my biceps out and back and my triceps under and in.  What an amazing lift and expansion in my chest!

Thanks to these fine-tuned adjustments, my Pranayama practice is stronger (and my asthma symptoms weaker), my neck is free (and therefore free of pain), my shoulder joints move easefully (helping to rehab a rotator cuff injury) and my heart center is open (lifting my spirit, as well).

Aside from heart-center issues, I was also plagued by hip and knee injuries. I used to lock my knees when standing still or twist them when walking on uneven surfaces (snow, rocks, etc).  The inside and back of my knee would swell and ache horribly.  Frequently after yoga class, I would experience that same swelling and ache.

Finally, I took a private session with Andrea Franchini – a dancer as well as a yoga teacher – who completely transformed my knee and hip health.  In poses like Tadaasana and Tree, she noticed that I tended to hyper-extend my knee, causing a “blow out” in the tissue behind the cap.  In poses like Goddess or Warrior, she noticed that I would twist from my ankle and knee to open the hip, rather than – duh – opening the hip!  Thus my positive habits of engaging the quadriceps to safely straighten the leg and utilizing the hip’s ball-socket joint correctly were born.  Knock on wood – I have not blown out my knee since that session with Andrea.

Not only did proper use of the hip-joint facilitate knee mobility, it also eased a long-term and recurring pain in my right hip. (I know what you’re thinking – how did this girl become so injured?  That’s another story and an even longer blog for another time, believe me.  Suffice it to say, many of my injuries and their causes are far behind me.  Thank goodness.)

One of my favorite Asana instructions is “Zip up the belly.” Dancer and yoga teacher Leah Kalinosky describes a “zipping up” from the pubic bone to the belly button.  Add to that Dr. Weiss’s instruction to also zip down and in from the sternum to the belly button.  Distinct from sucking in the belly, this subtle lifting and tucking beneath the ribs liberates my hips to float freely over my legs.  So many teachers, so little time.  I could write a book about the many “Ah-ha” moments I’ve experienced in yoga classes thanks to generations of wisdom passed down.

Getting back to the notion of silence, and meditative yoga practices…

Yoga’s eight limbs are designed to progressively prepare the self for Samadhi, or enlightenment.  The limbs are in order for a reason – without becoming aware of ethical conduct through the Yama and Niyama in limbs one and two, without removing physical distraction through Asana in the 3rd limb, and so on, we cannot reach the level of concentration and meditation necessary to reach the bliss of the 8th limb, Samadhi.  And so, by engaging proper alignment during Asana, I silence the body.  Once the physical noise is quieted, I can move on to deepening practices of Pranayama, Pratyahara, and so on.

During his Align by Design workshop, Dr. Weiss pointed out two concepts from the Yoga Sutras of Patanjali that promote proper alignment during Asana practice. He opened the workshop by writing “Heyam Dukham Anagatam” on the board.  “The pains yet to come can be and are to be prevented.”  Through proper alignment, we prevent injury and enhance well-being.  He also pointed out that, since the Yama and Niyama intentionally precede Asana, and non-violence is part of that ethical code, it would be unethical for a yogi to stress themselves into a pose.  Proper alignment erases such strain and honors Ahimsa.

A last word about my role, as instructor, in adjusting and fine-tuning Asana.

When I teach, I am not trying to prove that I know more than a student.  I believe each person contains the wisdom of Asana in his/her body.  Therefore my role is to remind students of what they already know (thanks to Seane Corn for reminding me of that during a recent workshop!).  Verbal cues and physical adjustments are not corrections – rather, they are guidance for students to tap into what’s within their bodies.  Honestly, my compulsion to “fine-tune” Asana comes from a yearning to share with others what has healed my body during my 16 years of yoga practice.  Not to mention my deep longing to end suffering and prevent the pains yet to come!  Please!

To make up for my alignment gab, I promise to end every class with a luxurious period of silence during Yoga Nidra!

May you find the wisdom of alignment, live free of suffering and cultivate the silence within.  OMmmmmmmmm.

The tips, tools and “Ah-ha” moments from so many wise and resourceful teachers are what inspired me to take my teacher training.  I have Dr. Weiss (www.alignbydesignyoga.com) and Alexander Technique expert Sumi Komo (www.alexandermovingarts) to thank for cohesively connecting Megan’s, Andrea’s and Leah’s specific adjustments.  For my version of alignment instructions in Tadaasana, please visit the Tips-n-Tools page and scroll to “Alignment Principles in Tadaasana.”