Yoga for Long Days at the Computer

When we spend long hours at the computer or on our other devices, we tend to sit with our heads leaned forward and our shoulders and upper backs rounded. Too much time in this posture inevitably leads to tension and sometimes soreness around the neck and upper back. If we do this day after day, structural changes in the joints and muscles can eventually develop that leave us with imbalances and even chronic pain issues such as headaches or nerve root pain from the neck.

Getting out to a class at least once a week can make a world of difference to the build up effect of tension in the upper body. Yoga is especially good because it mobilizes the spine in all directions and promotes balance and circulation in the muscles and joints. In addition, the mindfulness aspect of yoga gives us insight about our habits, such as postural tendencies or how we might chronically tense certain body parts. It really is worth the effort to make it a part of your weekly routine.

Outside of classes, we need to take care to break up our sitting posture throughout the day. I recently read a fun quote, “Your body needs movement snacks just as much as it needs food snacks.” Take these words to heart! Whether you take a walk around the block or do a few favourite stretches, these short bouts of movement can really help break up your day at the computer.

Below I’ve included a video where I lead you through a chair yoga sequence that you can do whenever you feel tension develop in the upper body. I find this short sequence really helps to generate circulation and balance in the upper body after “computering” for too long.

*If you want to skip the introduction (described in the paragraph above), go to the 45 second mark in the video.*

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Gratitude Project to Improve your Health & Wellbeing

This holiday season I welcome you to join me on a quick and easy Gratitude Project for yourself. It only takes a few minutes of your day and research shows it is one of the easiest ways to improve your physical and psychological health.

A study done by Robert Emmons, one of the world’s leading gratitude researchers, found that people who practice gratitude consistently report a host of benefits including: stronger immune systems, lower blood pressure, better sleep, higher levels of positive emotions such as optimism and happiness; they become more helpful, generous, and compassionate, and they experience less feelings of loneliness.

You might be wondering, how can something so simple be so effective? What the researchers found is that when we search for things to be grateful for, it activates the part of our brain that releases the feel-good hormone, dopamine, and it can also boost serotonin production, which helps to combat the effects of depression.

Also, gratitude can change our thinking habits. When we regularly spot the good things in our life, it makes it more likely that (even when we’re not looking for them) we see more positives. And, gratitude can help us feel more connected to others, which in turn can improve our well-being.

So if you are curious about giving this a try, here’s how you get started… For 10 days, near the end of your day, take 10 minutes to look back and reflect on all that you remember in your day and see if there is anything you feel grateful for; not what you think you “should” be grateful for, but what you really “feel” gratitude for. It can be small and simple things like the food you ate, conversations you had, or simply noticing something beautiful in your environment. List one to three things that stood out for you.

By the end of the 10 days, I’m betting you will notice it will spark something within you. You will likely be more aware during your day of making note of what is happening around you that you are grateful for… you will start to see things you wouldn’t have otherwise seen. It can shift how you look at the world and the moments in your day. And, at some point, you may begin to realize that it is within these moments that you will experience a lifetime of benefits.

Enjoy the journey and let me know how it goes!

P.S. Get you kids involved!

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Finding Ease in Child’s Pose

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161017-010Child’s Pose (Balasana) – defined as a resting pose which helps to quiet the mind, stretch the back and hips, and promote inward reflection and caring for oneself. This description may ring true if you are one of those individuals who is blessed with ease in this posture. However, for so many individuals child’s pose is anything but comforting and restful, and instead, it can be a challenge to configure the body into that tight little package.

So in today’s blog I have collected images demonstrating the many variations of child’s pose you can try for more comfort in this frequently used posture. If you are attending a yoga studio, you’ll be able to find most of the props I am demonstrating with, and if not, folded blankets go a long way.

First of all, child’s pose is not to be confused with extended puppy pose, sometimes known as half downward dog (below). The main differences being that your hips remain above the knees and your arms extend keeping the elbows lifted off the floor. In extended puppy pose there is a more active feel and it focusses on stretching the spine, chest and shoulders.
161017-012xIn Child’s pose our hips get lowered back, bringing our bottoms towards the heels. Below I am demonstrating that the knees do not need to stay together in child’s pose. Taking the knees wide (big toes together) allows for space of the chest and tummy, and can minimize compression in the hips. This is a very valid option. Here I am also demonstrating elbows and forehead relaxed down on the ground.
161017-017For some individuals, the ability to lower the upper body to the point where the forehead reaches the ground can be limited by hip, back, or knee tightness, and other factors. In this case, it is good to note that it’s okay to have your head elevated above the ground, but for a more restful experience, or when to intention is to stay a while in the pose, grounding can be achieved with a prop under the forehead. I’m using a foam block here, but a rolled blanket works well too.
161017-026If you have tight knees and tight ankles (where the tops of the feet don’t want to lie flat on the ground) there are ways to use props to accommodate these areas. In the first image below I have a rolled towel under my ankles and a small cushion behind my knees. I also have a block supporting my forehead. In the second image, I demonstrate having a full bolster behind my knees as a way to prop my hips higher, creating even less knee flexion.
161017-018x161017-023And lastly, for a completely restorative experience, child’s pose can be done lying over a bolster. You can prop the bolster with foam blocks underneath each end and lay blankets on top to make it higher. Then with wide knees you lie your belly and chest down on the bolster, turning your head one way. This is a nice way to support the pose for extended lengths.
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I hope this post has been helpful. Please don’t hesitate to share or comment.

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Locust Pose (Salabhasana)

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Locust pose is one of my favourites. You’ll see it a fair amount in my classes because it is a fantastic back strengthener and front-body opener. Often, in our fitness or yoga practices, we focus on strengthening our abdominal muscles, while forgetting to include strengthening of the back muscles. Locust pose is the counter-pose to this tendency, it provides balance in our core strengthening.

It is also great for improving posture because the posture extends the back and opens the chest. For many of us, we suffer from the rounded upper back posture. Salabhasana pose strengthens the muscles that extend and lift the thoracic spine, as well as stretching the front chest and shoulder muscles that comes from prolonged hunching.

Lastly, this posture gives you energy; it will wake you up and bring out some yang on those lethargic days. Give it a try – it is difficult to do this pose and not feel a shift in how you feel. Take time to note the before and after effects of Salabhanasa.

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How You Know You Are A True Yogi

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Some of you are really getting it. You’re really starting to become fine-tuned yogis and I can say I’ve succeeded in my job as a yoga teacher!

How do I know this?

Well, as a some of you have probably heard me say in class… I know I’ve done my job when I see you start ignoring me and doing your own yoga. Yep, you heard me correctly, when you you do something completely different from what I’m teaching.

I’m starting to see it more and more with a few of you… first you begin your way into a longer hold than I suggest, or you shift into a different variation of the pose we are doing, eventually to find your way into a completely different posture than what I’m teaching.

These are the signs you are on your way. This tells me you are listening from the inside out… letting your body be the guide to your practice. In this way we meet our needs on any given day – some days we push, some days we rest; we opt for postures for the sake of nurturing or for personal challenge. When we move from this place of embodied presence we honour our truth in the moment and then yoga truly becomes our own.

So I am never offended when I see a seasoned student start to move outside of the box. Class structure and alignment principles in yoga are there for your safety while you begin your learning, but as we develop our fundamentals and our skill of internal listening we can let go of this a little. The only distinction here being the student that moves or tries postures free of direction, un-attuned to the body’s signals of limits and the student that adjusts and moves from a place of personal need and caring for oneself.

In a way, this learning process is about empowerment and trust. What I want, as a yoga teacher, is to support my students finding union with themselves – not with me.  I want them to feel empowered to be with themselves and their bodies from an inner source of knowing, and to trust that they know what is best for themselves in class. This may mean you can no longer just go through the motions of asana practice, and your time on the mat then becomes a partnership of what I am teaching and honouring what you need.

So the next time you are in class and the urge strikes you to stay a little longer in a pose or move and shift to something new, trust it, and let this be a signal that you too are on your way.

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Yoga As Preventative Medicine

Untitled design-5It’s interesting to me as a yoga teacher to hear the reason why people decide to come out for a yoga class. Lately I’ve had numerous students tell me they realized they needed to start yoga (or get back to yoga) because they can feel they are tightening up and getting sore from their daily life activities. This is good awareness. Often our work or choice of sport or hobby creates repetition of the same movements or postures, and unless we intentionally force our bodies to move in the opposite directions, imbalances can form in the soft tissues and joints and make us feel stiff and sore.

Having worked in the physical rehabilitation industry for years, I learned also how serious this can be. The source of our injuries often becomes the old adage, “The straw that broke the camel’s back.” It’s rarely a single incident/accident that causes an injury, but rather an accumulation, over years, of doing too much of the same thing that weakens the structures to where some very small movement takes us to the breaking point. (Perhaps, we could extend this notion to including our mental health as well).

This is where the practice of yoga can fill a void. In my opinion, yoga has become the preventative medicine of the soft tissue injury world. Personally, I know no better way to restore mobility and introduce new planes of movement in an individual than yoga. I’ve written about this before in a previous blog, Gaining Connectivity Through Yoga and Fascia, which explains how yoga’s postures are so effective because they incorporate the whole body through multi-joint mobilizations, promoting stretch along the myofascial lines. In any given yoga class, you will be given opportunity to stretch along muscle lines opposite to those found in your activities. Yoga is unique in this aspect – the entire body moves and all planes of movement are accessed.

One could ask, why not just some basic stretching on my own? Absolutely do this, it is always helpful! Attending yoga regularly, however, can help you prevent the extreme imbalances from forming, before they become an issue. There is also the more subtle practices of mindfulness and pranayama (breathing techniques) that we learn from yoga which assist us in stress reduction and internal awareness building.This combined with our point above, of its superb ability to access all planes of movement along the myofascial lines, is why a regular yoga class could prove especially effective in balancing out your physical health.

Maybe this is why we are seeing more doctors and other health professionals prescribe yoga as part of a fitness regime and healthy lifestyle. Whether the individual is stiff and sore from the type of work and activities they are doing or other symptoms from being over-stressed, yoga is benefitting all types of individuals as they seek relief in their tight muscles and tensed bodies (and sometimes tensed minds). It’s wonderful to witness those of you finding your path to yoga before the an injury occurs – creating balance in your lives as you commit to your practice week in week out.

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Get Grounded In 3 Short Steps

110203-064What does it mean to get grounded? To me, getting grounded means pulling ourselves out of our “heads” (out of our stories), and into the present moment. To do this we can use our physical body as an anchor to present-time awareness. When we are present to what is happening now,  in our bodies and around us, we are no longer obsessing about future or past worries, and in this way we are grounding ourselves.

Whenever you are feeling mentally overstimulated or anxious, try these three short steps to feel more grounded:

  • Pause and notice your environment. Simply take a look around and look at the details, e.g. see the colour of the walls or weather in the sky, what objects are around you, look at their shape and texture… Look around, what do you see?
  • Feel you feet on the floor. Whether you are sitting or standing, shoes or no shoes, feel the connection of your feet to the surface below. Really feel that connection. If you are sitting you can also travel your awareness to noticing all the areas of your hips and legs making contact with your sitting surface.
  • Then bring your focus inwards and feel your breath coming in and out of your body. Notice how your breath feels right now. Where in your body do your feel your breath moving…? Continue to concentrate on the sensations of your breath moving in and out of your body and see if, at the same time, you can return to noticing your feet connecting with the ground and your back body to your seat (if you are sitting). Divide your awareness on both these things for one minute.
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Crescent Lunge – Stretch, Stability, and Power

Crescent lunge is my go to pose these days. It’s a very similar pose to Warrior I except you don’t rotate the back foot out 45 degrees, instead your back foot remains pointing forward, grounding through the ball of your foot.

You can get so many benefits from doing this pose. Most significantly, the stretch you get through the iliopsoas (hip flexor) muscle of the back leg is greater than the one you get in Warrior I, and when done in a certain way (see infographic below for alignment points), crescent lunge allows for stretch along the whole frontal myofascial line. You also gain stability and strength around the knees, ankles and core, and energetically, this posture lends to generating a sense of power within. This is a great pose to counteract the postural stresses of prolonged sitting.

Crescent Lunge-2

I love this pose, but it is challenging. For a modification you can do this pose facing a wall: with your front leg position your toes to touch the baseboard and bend your knee to press into the wall ( you can use padding or a block for cushion on the knee). The back leg steps back, in a straight line, pressing through the ball of the foot. Ensure your hips are square to the wall and then concentrate on the alignment points indicated in the picture above.

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6 Ways to More Happiness

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Ask anyone what they want in life, and surely one of the things they will say is, “to be happy”. But what makes us happy in our lives? That’s the question the producers of the documentary, “Happy” (on Netflix) looked at, and here’s a summary of what they found:Happiness pie chart

50% of our differences in happiness level is genetic (a baseline if you will), and only 10% of our happiness is related to our circumstances (what job we have, how much money we have, social status, health). This leaves 40% of our differences in happiness unaccounted for, and the theory proposed by the researches in this documentary is this 40% is composed of the actions you choose to do. So here are 6 intentional ways you can create more happiness in your life:

  1. The neurotransmitter dopamine is necessary for feelings of pleasure and happiness in our bodies; therefore seeking out experiences that release more dopamine will increase your happiness. Activities that are best at releasing dopamine are physical exercise, having new experiences, and being involved in community activities involving cooperation with others.

  1. Flow is defined as the experience you get when you are immersed in an activity such as when playing a sport or an instrument. When in flow, all other thoughts about your life are suspended, you feel that nothing else matters, you feel you are in control, you and you forget your problems. The more flow in your life, the more happiness.

  1. Without exception the happiest people in the world all have close family and friends – we are social creatures and community and support are integral to our sense of happiness. Regular social activities increase your happiness.

  1. There are extrinsically motivated individuals (individuals motivated by image, status, wealth), and there are intrinsically motivated individuals (individuals motivated by personal growth, connections with others, sense of community and helpfulness in the world). I’m sure it’s not a surprise to learn intrinsically motivated people are found to be happier than extrinsically motivated people. Interestingly, studies done on random acts of kindness show it to be one of the most significant activities in raising happiness.

  1. Having something bigger to care about other than ourselves generates more happiness. Consider your spiritual connection – for some it is religion, and for others it is more a sense of compassion and caring gratitude that connects them to the universe and other people.

  2. There is lots of new research indicating the benefits of meditation on improving our happiness, in fact some studies show meditation generates more happiness than medication. Specifically highlighted are loving kindness meditations or ones invoking as sense of gratitude for your life where the most helpful in increasing happiness.

What I realized strongly when I watched this documentary are the parallels between what we do in yoga and the activities that help us generate more happiness –  flow, meditation, coming together in community, development of the spiritual emotions (gratitude, compassion, caring, love), and exercise. It’s no wonder you feel so good after a yoga class!

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Gaining Connectivity Through Yoga and Fascia

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I just love the concept of connectivity in the body. If anatomy is defined as breaking things apart, then reversing anatomy the process of putting the pieces back together, and fascia is the connective tissue responsible for this return to whole.

Fascia is a popular topic these days in the therapeutic sciences and yoga – there are numerous blogs and articles describing what it is. Many are based on the work of anatomist Tom Myers, in his books on Anatomy Trains, with his underlying premise that fascia, as a connective tissue, links individual muscles into functional complexes, sometimes referred as myofascial lines or anatomy trains.

Here is an infographic showing groups of muscles being connected through fascia and other connective tissue to form some of the more commonly discussed functional lines:

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For this article, it is not my intent to delve into the anatomy of fascia, rather to appreciate its role as a connector in the body, and to consider how yoga is perfectly designed to access its connectivity capabilities.

Consider this scenario: a person gets an injury where they experience swelling and acute pain immediately after. Their natural response is to immobilize the area of injury, and while swelling and pain remain high, the individual’s posture and gait will be altered, e.g leaning away from pain, avoidance of pressure, or limping. Most of the time, the  person will gradually restore motion as pain lessens and all is good, but when these splinting or pain avoidance postures get prolonged, the area of injury and the surrounding musculature are negatively impacted as the muscles and connective tissue tighten, loose fluid, and weaken – this has the potential to affect the whole functional system. Consequently, through the connectivity of myofascial lines, a simple ankle injury can work up the chain of tissues causing pain and dysfunction at the knee, hip, back, etc.

Reverse this and consider emotional disturbances in an individual. Imagine what postural changes happen when a person is depressed – their head is usually lowered, shoulders rounded forward, their chest caved in. As Myrthe Wieler writes in her article on Fascia and Yoga, “This postural pattern will start to affect their entire system, including their fascial grid. Think of what part of their fascia is becoming restricted. Their chest cavity is closing in affecting their breathing. It sends a message to the brain … something is happening that is causing the breath to change. Thus the brain chemistry changes. It can start to release stress inducing hormones which further affects mood and stress levels – increasing tension in the body and it’s form.”

So this connectivity through fascia works in both directions… our mind interpreting tension from our body and our body reacting to our mind. Therefore, it stands to reason that if we work with our bodies, releasing and realigning our fascia, it can have a direct effect on our mind, our behavior and our emotions. This is why I find yoga so effective in helping with system/functional disturbances. By design, yoga’s postures are perfectly arranged for global, multi-joint mobilizations, therefore, poses frequently stretch chronic lines of tension along myofascial lines (see picture above for a few examples). Additionally, because yoga encourages all aspects of the individual to be present moment to moment, it affords the opportunity for emotional change as the postures affect our chemistry from the inside out.

However, as a long time practitioner of yoga, what I appreciate most about yoga’s ability to change and affect the body is how we learn to move and stretch in ways that is directed from internal awareness. Having been through countless courses on anatomy and alignment discussing the do’s and don’t of the human body, what becomes more and more apparent is that rules change, and any good rule has exceptions. So when a student of yoga finally learns how they themselves can find safety in movement by listening to their own edges, or when they realize just the slightest movement to the left gives them that just perfect stretch, they are in essence learning how to connect to and heal their own bodies. And because fascia is like a web branching in any given direction; sometimes the line of stretch matches the above listed myofascial lines, or a specific pose alignment, but sometimes it is something quite different and unique to an individual’s body. So in yoga when we learn to explore our sensations from the inside out and to be creative in our postures this can be the most effective source of change.

I often reflect on a what an amazingly complex and intra-connected system the human body is. It is fascinating to study these connective platforms, like fascia, so we can be reminded how health issues in one part the the body don’t happen in a bubble – there is a whole person to consider. And as yogis, it’s nice to know, that as we develop our yoga practice over time, we shape and shift this scaffolding of tissue known as fascia, which inevitably changes our soft-tissue body, internal chemistry, and thoughts/emotions; and sometimes, in just one pose, we gain insight into our who we were, who we are, and who we are yet to become.

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Choose Your Yoga for Better Balance

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I was listening to a group of my girl friends chat the other day, and all of them expressed the frustration of time, or lack of it, to accomplish all their daily tasks and personal projects. One friend commented (with a sigh) that sometimes it’s impossible to find balance in life, and instead it’s more about juggling all the pieces. I’m not sure I totally agree with this. There is some truth that sometimes there really is no end to the demands, and letting go of some things isn’t always possible. But I also know that this juggling act can come to a crashing fall if there are too many items or if the juggler themselves isn’t taken care of.

To me balance means taking care of all the parts in our life that are important to us, and no one can deny the importance of health in our lives. Finding balance in life, and making sure to include those items that give us good health, doesn’t just happen. First it takes keen awareness of our needs from day to day, and from moment to moment, to create it. Sometimes we need to take a purposeful pause from the rushing river of daily living and check inwards to notice what it is that we are in need of, or what it is that is missing in our days/weeks to feel healthy and thriving.

It is also a matter of making the choice to prioritize it somewhere in the schedule. Sometimes this means making difficult choices and letting go of things, since time is limited. For example it is easy to get wrapped up in staying true to social obligations and personal commitments, e.g. a volunteer position or a fitness goal, but maybe we are running our reserves low, perhaps even compromising our immune at the cost of our dedication to the activity. It can be tough to admit that one of our time commitments may not be in our best interests or, for a period of time, we need something different. It takes courage and compassion in our self care to make the decision to pause or let go of something that is not serving us.

What I love about yoga is that not only can the classes draw out our awareness of what it is we need in our lives for better balance, but once you are educated on the styles of yoga and various offerings out there, you’ll find there’s a yoga class that can fill many of your health needs. Here’s a little summary list to get you started on the ways various ways different yoga classes can benefit you:

  • For the beginner, or a class for initiating mobility and strength, where you may need gentleness and safety to get you on your way:

    • Therapeutic (Kripalu, Phoenix Rising, Viniyoga are some branches of therapeutic yoga)

    • Hatha (beginner level)

    • Chair yoga

  • To calm and relax our systems, or add a little introspection in our day (little to no physicality involved in these styles):

    • Restorative

    • Yoga Nidra

    • Various meditation classes

    • Therapeutic yoga

  • For strength, flexibility, and balance:

    • Hatha

    • Iyengar

    • Flow (Vinyasa)

  • For an uplift in energy and more vigorous physical exercise:

    • Flow/Vinyasa

    • Hatha (intermediate level)

    • Hot Yoga (Moksha or Bikrams are a couple branches of hot yoga)

    • Power

    • Ashtanga

    • Aerial

    • Kundalini

  • To eliminate tension, when you’re body needs a really good stretch:

    • Yin yoga

    • Hot yoga

    • Aerial yoga

(Of course there are many more styles and branches of yoga than the ones I’ve listed, these are just a few of the more common class styles you’ll see offered.)

 A class, that is relatively new, that I’ve been doing lately is aerial yoga. I was feeling the need for more more energy, a little fitness, and some good stretching in my day to balance out the mental heaviness and sedentary nature of the work I was doing. I was also craving something new, something exciting. Aerial yoga has been perfect for these needs . It is possible that in a month from now I may may need more relaxation and down time. And letting go of the notion that I have to achieve a certain goal in a specific timeline helps me fill my week with better self care, so I might change to a restorative yoga class or book myself for a yoga therapy session. My “me” time is precious, so I choose to fill it with what serves me best, and I don’t feel guilty for it. This keeps balance in my life. There will be plenty of time to do it all, sometimes just not all at once. Keep your balance by making the right choices for yourself, in the moment.

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