I have looked at various modifications of classical yoga postures for scoliosis and fibromyalgia over the last few months and now I think it's time to put it all together into a sequence.
The following sequence is suitable for whatever time of day you like to practice. It is a slow, gentle sequence focussing on drawing in and retaining energy and working on lift and alignment. It should take about 30 minutes. Enjoy!
Begin lying down - knees bent, feet flat on the floor hip width apart. Bring the arms onto the floor beside you, away from the body with the palms up then bend the elbows and allow the palms to rest on the lower ribs being aware of their movement as you breath. Take some time to let go and connect with your breath. Be aware of your alignment and allow the shoulderblades and lower back to sink into the floor.
When you are ready as you inhale bring the arms out to the sides again, straightening the elbows, opening out the chest. As you exhale bend the elbows again and draw the palms back to the low ribs. Continue for as many breaths as feels good for you, visualising yourself drawing energy in on the inhale and sealing that energy in on the exhale.
Stretch the arms out to shoulder height along the floor with the palms facing up for supine twists - 3 dynamically to each side and then holding for 3 breaths to each side. I would recommend to people with scoliosis not to turn the head and just concentrate on the spinal twist and the breath.
Come up to sitting back on the heels and take 3-5 rounds of modified surya namaskar as described in my post of 20th Jan 09.
Come to standing and take the Virabhadrasana 1 sequence as described in my post of 13 Jan 09.
Take 3-5 repetitions of modified Uttanasana (see post of 10 Sept 08) to release the lower back and then return to sitting on the heels.
Take one repetition of modified Surya Namaska - this time holding the down dog for 5-10 breaths, thinking about maintaining length and releasing the back and shoulders.
Finish sitting, either cross legged or kneeling, whichever is more comfortable for you. Place the palms on the lower ribs once again. As you inhale stretch the arms out to the sides visualising yourself drawing in energy, as you exhale return the palms to the low ribs once again and visualise yourself sealing that energy in. Repeat for 5-10 breaths.
Finish by sitting in stillness for a while, listening to the rhythms of the breath and body.
When you are ready bring the hands into namaste infront of the heart centre and bow the head - aknowledging without judgement how you feel right now.
When you are ready, open the eyes and enjoy the rest of your day!
Thursday, 29 January 2009
Tuesday, 20 January 2009
Modified Surya Namaska
It occurs to me that there is one overriding factor that links both scoliosis and fibromyalgia - chronic tiredness. With fibro it's a given but one forgets with scoliosis how exhausting it can be to just stand or sit upright all day long when the spine has other ideas - muscles go into spasm, vertebrae can become inflamed. The fibre optic cable of the spine doesn't quite transmit its data correctly and the next thing you know you're zonked.
Sometimes then (and nearly all the time for me) full sun salutations are just not a possibility. If you suffer from chronic fatigue a series of Surya Namaska can drain you of the energy it is meant to be creating! So the question is, can we create a flowing sequence that feels like Surya Namaska, energises and opens the heart like Surya Namaska but at the same time conserves the energy? Of course! With yoga anything is possible and I have found that the trick is to do a floor based sequence rather than one that requires constant movement from standing to floor.
Begin sitting back on the heels with the hands on the thighs and check your alignment and breath.
As you inhale come to standing up on the knees raising the arms alongside the ears, stretching the fingertips to the ceiling and opening out the heart.
Exhale down into a long child - buttocks to heels, forehead to the floor, arms stretched out ahead of you (try to keep the arms alongside the ears as you lower down).
Inhale to all fours and cow stretch - lengthening the pelvis, opening the chest and lifting the head.
Exhale, tuck the toes under, push down through the hands and come up into Downward Facing Dog.
Inhale all fours, cow stretch.
Exhale long child.
Inhale standing up on the knees stretching the fingertips to the ceiling (trying to keep the arms alongside the ears as you raise up).
Exhale back to sitting on the heels checking in on the alignment and the breath.
Can be repeated as many times as you feel you need. You could try holding the down dog for a few more breaths each time, building up to holding dog for 8-10 breaths.
Work to the rhythm of your breath and to your own individual needs each day.
And enjoy the flow of breath, movement and energy!
Sometimes then (and nearly all the time for me) full sun salutations are just not a possibility. If you suffer from chronic fatigue a series of Surya Namaska can drain you of the energy it is meant to be creating! So the question is, can we create a flowing sequence that feels like Surya Namaska, energises and opens the heart like Surya Namaska but at the same time conserves the energy? Of course! With yoga anything is possible and I have found that the trick is to do a floor based sequence rather than one that requires constant movement from standing to floor.
Begin sitting back on the heels with the hands on the thighs and check your alignment and breath.
As you inhale come to standing up on the knees raising the arms alongside the ears, stretching the fingertips to the ceiling and opening out the heart.
Exhale down into a long child - buttocks to heels, forehead to the floor, arms stretched out ahead of you (try to keep the arms alongside the ears as you lower down).
Inhale to all fours and cow stretch - lengthening the pelvis, opening the chest and lifting the head.
Exhale, tuck the toes under, push down through the hands and come up into Downward Facing Dog.
Inhale all fours, cow stretch.
Exhale long child.
Inhale standing up on the knees stretching the fingertips to the ceiling (trying to keep the arms alongside the ears as you raise up).
Exhale back to sitting on the heels checking in on the alignment and the breath.
Can be repeated as many times as you feel you need. You could try holding the down dog for a few more breaths each time, building up to holding dog for 8-10 breaths.
Work to the rhythm of your breath and to your own individual needs each day.
And enjoy the flow of breath, movement and energy!
Tuesday, 13 January 2009
Virabhadrasana 1
I've been letting this slide recently, but one of my goals of 2009 is to update more regularly. I've got so much info on yoga and scoliosis as well as doing some research into yoga and fibromyalgia (which I was diagnosed with in summer 2008), that I have to share it somewhere and this blog should help me get it into a more coherant order.
So today I'd like to look at Virabhadrasana 1.
This can be quite a hard pose - it puts pressure on the lower back and pelvis both of which are problem areas for people with scoliosis.
The trick here is to use the posture dynamically rather than trying to hold it and create tension in problem areas.
Standing with the big toe joints together turn the left foot out slightly and take a big step forward with the right foot, bringing the hands to the hips to ensure that both hips are pointing to the front of the mat. Then release the arms down by the sides. Stepping forward in this way ensures that your feet are at the appropriate distance for you (as opposed to some assumed distance to create that never to be found "perfection"!)
As you inhale bend the right knee so it is over the right ankle and simultaneously raise the arms alongside the ears, hands should be at least shoulder width apart -- if you feel that the shoulders are raising up the ears or rounding , separate the hands a bit more and slightly bend the elbows or even just raise the arms so they are parrallel with the floor.
Push down with the back heel to really straighten that left leg and lift up out of the hips to release the lower back. As you exhale straighten the leg and release the arms down by the sides.
Repeat 3-5 times before holding the position. When holding, keep remembering that back heel! You might also find it beneficial to hold with the arms out to the sides at shoulder height, palms facing forward, to really open out the chest and release shoulder tension.
Hold for 5 breaths - thinking about:-
To come out, inhale straightening the leg, exhale releasing the arms and then step back to the back of the mat with the toe joints together again to repeat to the other side.
Maybe not the classical posture, but a lot less strain on the back here!
So today I'd like to look at Virabhadrasana 1.
This can be quite a hard pose - it puts pressure on the lower back and pelvis both of which are problem areas for people with scoliosis.
The trick here is to use the posture dynamically rather than trying to hold it and create tension in problem areas.
Standing with the big toe joints together turn the left foot out slightly and take a big step forward with the right foot, bringing the hands to the hips to ensure that both hips are pointing to the front of the mat. Then release the arms down by the sides. Stepping forward in this way ensures that your feet are at the appropriate distance for you (as opposed to some assumed distance to create that never to be found "perfection"!)
As you inhale bend the right knee so it is over the right ankle and simultaneously raise the arms alongside the ears, hands should be at least shoulder width apart -- if you feel that the shoulders are raising up the ears or rounding , separate the hands a bit more and slightly bend the elbows or even just raise the arms so they are parrallel with the floor.
Push down with the back heel to really straighten that left leg and lift up out of the hips to release the lower back. As you exhale straighten the leg and release the arms down by the sides.
Repeat 3-5 times before holding the position. When holding, keep remembering that back heel! You might also find it beneficial to hold with the arms out to the sides at shoulder height, palms facing forward, to really open out the chest and release shoulder tension.
Hold for 5 breaths - thinking about:-
- Drawing down with the soles of the feet (esp the back heel)
- Lifting up through the sides of the waist.
- Keeping both hips straight.
- Lifting up through the ribs to elongate the spine
- Lifting the neck out of the shoulders.
- Keep looking forward so as not to bring unnecessary pressure on to the neck and lower back.
- Keep releasing the shoulders away from the ears - this may mean having the hands wider than shoulder width apart.
To come out, inhale straightening the leg, exhale releasing the arms and then step back to the back of the mat with the toe joints together again to repeat to the other side.
Maybe not the classical posture, but a lot less strain on the back here!
Friday, 31 October 2008
Mindful Yoga
I've been giving some thought to a comment made a couple of weeks ago regarding how one makes yoga a part of one's life when one has a physical condition that doesn't seem to be fit for it.
I have been in Turkey teaching on a retreat for people with ME and the answer came to me as I guided people who are seriously ill through their yoga sequence. Yoga is about being not doing. It isn't about what we do, it isn't about how amazing each posture looks on the mat, it isn't about how deeply we move in that posture or comparing ourselves with what is happening on our neighbour's mat. It is about making each movement, however small, with complete mindfulness. Thinking about each movement, synchronising it with the breath, thinking no further ahead than the next breath. How does the breath feel? How do I feel? Stop chasing that elusive "perfect" posture and enjoy where you are right now.
The more we become obsessed with doing the further we alienate ourselves from being - and in being lies our true happiness. Liberation is not about getting one's leg behind one's head. Liberation is being fully aware of each day and alive to each dawn.
This is the body I have been born with. I celebrate that every day both on and off my yoga mat.
I have been in Turkey teaching on a retreat for people with ME and the answer came to me as I guided people who are seriously ill through their yoga sequence. Yoga is about being not doing. It isn't about what we do, it isn't about how amazing each posture looks on the mat, it isn't about how deeply we move in that posture or comparing ourselves with what is happening on our neighbour's mat. It is about making each movement, however small, with complete mindfulness. Thinking about each movement, synchronising it with the breath, thinking no further ahead than the next breath. How does the breath feel? How do I feel? Stop chasing that elusive "perfect" posture and enjoy where you are right now.
The more we become obsessed with doing the further we alienate ourselves from being - and in being lies our true happiness. Liberation is not about getting one's leg behind one's head. Liberation is being fully aware of each day and alive to each dawn.
This is the body I have been born with. I celebrate that every day both on and off my yoga mat.
Thursday, 9 October 2008
Asana of the Week - Uttanasana
Forward bends, both seated and standing, can be problematic when you have back conditions, especially scoliosis. Rather than bringing length into the back they can cause compression on the side to which the scoliosis curves and tight hamstrings can just exacerbate the problem. It is usually recommended that standing forward bends be done against the wall for most people with scoliosis, but there is a way of getting a great lower back stretch from a standing forward bend without having to go to the wall.
Stand with the big toe joints together (or a fist width apart if that feels unbalanced) and feel the weight evenly through the soles of both feet.
Inhale, lifting the arms forward and up alongside the ears, lifting the waist out of the hips and the neck out of the shoulders - feel the length is even in both sides of the body/ribcage.
As you exhale, bend the knees a lot (we're concentrating on backs here, not hamstrings - we'll talk about them next week!), stretching forward with the arms, keeping the length in the body as you release abdomen on to the thighs then release the head and neck. Feel the stretch in the lower back. You may feel that the two sides of the back are uneven so stay in position for a breath or too to even out the length.
To come up, inhale and stretch the arms forward again to maintain the length in the sides of the body. Only start to straighten the knees half way through the inhale -- stretching the fingertips up to the ceiling again.
Exhale the arms down by the sides concentrating on maintaining that length.
Repeat 3-5 times to get a really good stretch in the lower back.
And enjoy each breath.
Namaste
Stand with the big toe joints together (or a fist width apart if that feels unbalanced) and feel the weight evenly through the soles of both feet.
Inhale, lifting the arms forward and up alongside the ears, lifting the waist out of the hips and the neck out of the shoulders - feel the length is even in both sides of the body/ribcage.
As you exhale, bend the knees a lot (we're concentrating on backs here, not hamstrings - we'll talk about them next week!), stretching forward with the arms, keeping the length in the body as you release abdomen on to the thighs then release the head and neck. Feel the stretch in the lower back. You may feel that the two sides of the back are uneven so stay in position for a breath or too to even out the length.
To come up, inhale and stretch the arms forward again to maintain the length in the sides of the body. Only start to straighten the knees half way through the inhale -- stretching the fingertips up to the ceiling again.
Exhale the arms down by the sides concentrating on maintaining that length.
Repeat 3-5 times to get a really good stretch in the lower back.
And enjoy each breath.
Namaste
Friday, 4 July 2008
A little bit of publishing success
I have had a short article on Yoga and Scoliosis published in Yoga and Health magazine. Step one I think! I haven't actually seen the article yet but Liz is bringing me a copy on Monday.
Wednesday, 18 June 2008
On Yoga and M.E.
I spent this last weekend on a course entitled "Teaching Yoga to People with ME and CFS". I haven't been on such an uplifting, insightful and balanced course in a long time. It helped me to understand who I am outside of having ME, Fibro, even outside of having scoliosis. To step away from the illness and become Rachel once again.
There were 8 of us on the course, 5 of us who had ME, all of us who had suffered from some form of chronic fatigue at some point in our lives. Particularly interested to finally discuss the difference between what ME is and what CFS is. The conclusion being that the black dog that has followed me around for the last 18 years is ME. This is a tiredness that is more than tiredness, that cannot be described, that is coupled with an inability to sleep and a brain working like you've done 5 lines of coke washed down with 10 double espresssos, never knowing if you're hot or cold and never knowing what's going to bring this all on again next time. CFS on the other hand is more of an umbrella term for the chronic tiredness (times 1000000) that comes about as a secondary condition to things like grief, MS, cancer, breakdown, fibromyalgia (yay double whammy for me!!) and depression. Although talking about these definitions made me wonder about the helpfulness of them. Of the 5 of us with ME on the course I was surprised by the wide variety of symptoms we all displayed. I have never really suffered from the "brainfog", the lack of concentration that makes it impossible for ME sufferers to read a book, or follow a simple TV series. I count myself as blessed for that because without books and cake I don't know how I'd have got this far! Nobody else had the pain to the extent I do, the pain so bad that some days you can't get down the stairs. A very fine line between the muscle ache of ME and the pain of Fibro. So no wonder this is so difficult to diagnose, no wonder it took drs so long to even acknowledge it's existence. Plus of course, from a yogic perspective by labelling our suffering we are giving it a past and a future. We are making it something real. The point of using yoga as a healing tool is to be in the present moment. This is where I am today. Accept that. How I was last week, how I will be next week is of now import right now. Accept this is how we feel. Who cares what it's called! For purposes of reference however the black dog will be known as ME for the rest of this post!
ME comes out of nowhere and hits you with a hammer (in my case it all started with a six week long sore throat) and can start with a virus, with a breakdown, with a sudden change in your life, with toxins and pesticides (as I've always suspected mine to have been), or with just not listening to your body when you need to rest.
We live in a material culture; one in which having the incredible job, the incredible house and the plethora of material possessions that go with it make us who we are. But to maintain these we need money, so we need to keep working harder and harder. It is frowned upon to have time off when we're sick so we plough on and on and on and never rest properly. When we do get a break, we cover the exhaustion with the TV, or a bottle of wine or too much shit food. Then we crash and burn. I should know, I've been there enough times.
Which is why I gave up work, which is why I eat only organic, which is why I try and nap in the afternoons. Because slowly slowly I want to be able to come to an acceptance of my illness. To come out of denial (which I suspect I've been in for nearly 20 years), to grieve the youth I perhaps didn't quite get to have and accept myself, as I am right here and right now, using yoga, breath and meditation. I'm beginning to learn the importance of pacing myself; a person with ME should do only 50% of what they think they are capable or they will have no energy reserves for the rest of the week. I'm paying the price for years and years of running on empty but feel I have a second chance to start to bring myself into a place of healing.
I affirm to look after myself and bring myself into a state of acceptance.
Whilst exhausting (the irony! A course on ME and none of us can get out of bed afterwards -- plus I had mums and babies this morning) it was very rewarding, I met some fantastic people and have some great opportunities from it both for my own practice and for furthering my career.
You see that competitive Type A personality never dies - it just gets ME!
ME comes out of nowhere and hits you with a hammer (in my case it all started with a six week long sore throat) and can start with a virus, with a breakdown, with a sudden change in your life, with toxins and pesticides (as I've always suspected mine to have been), or with just not listening to your body when you need to rest.
We live in a material culture; one in which having the incredible job, the incredible house and the plethora of material possessions that go with it make us who we are. But to maintain these we need money, so we need to keep working harder and harder. It is frowned upon to have time off when we're sick so we plough on and on and on and never rest properly. When we do get a break, we cover the exhaustion with the TV, or a bottle of wine or too much shit food. Then we crash and burn. I should know, I've been there enough times.
Which is why I gave up work, which is why I eat only organic, which is why I try and nap in the afternoons. Because slowly slowly I want to be able to come to an acceptance of my illness. To come out of denial (which I suspect I've been in for nearly 20 years), to grieve the youth I perhaps didn't quite get to have and accept myself, as I am right here and right now, using yoga, breath and meditation. I'm beginning to learn the importance of pacing myself; a person with ME should do only 50% of what they think they are capable or they will have no energy reserves for the rest of the week. I'm paying the price for years and years of running on empty but feel I have a second chance to start to bring myself into a place of healing.
I affirm to look after myself and bring myself into a state of acceptance.
Whilst exhausting (the irony! A course on ME and none of us can get out of bed afterwards -- plus I had mums and babies this morning) it was very rewarding, I met some fantastic people and have some great opportunities from it both for my own practice and for furthering my career.
You see that competitive Type A personality never dies - it just gets ME!
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