Arthritis is a real pain, usually a very intense pain in one or more joints of the body, effecting almost 20 percent of the population. One of the most important therapies for treating arthritis is exercise, and yoga is one of the best types of exercise for this condition. Arthritic joint pain is a big discouragement to do any exercise or move the body at all, but without exercise the joints become stiffer and lose range of motion that exacerbates the progression of the disease. There is no known cure for arthritis, but several studies have shown yoga effective for reducing and even eliminating the symptoms of this disease.
A gentle yoga practice is recommended, using repetitive movements to warm up the body, then holding postures to build strength and flexibility and finally resting in Savasana--relaxation pose. Postures that focus on flexibility will help open up the joints and increase range of motion and the circulation of blood, energy, and oxygen. Postures that focus on strength will build muscles around the joint, nourishing and stabilizing it. Savasana is essential to allow the body to rejuvenate, integrate, and use the energy that was created and released in the postures to now heal the body. Using restorative yoga postures will be especially beneficial for relaxing and healing the body.
Yoga is contraindicated in acute flare-ups of pain, swelling, or inflammation. Avoid postures that torque or put excess or direct pressure on the joints.
At the beginning of a yoga program, you may feel pain in the effected joints as they move and open. If this pain exceeds what is normally experienced in daily living, back off or modify the postures. You may feel some continuing pain after a yoga practice, but not for more than one to two hours. If longer than this, modify or reduce your program. With consistent practice, preferably two to four times a week, joint pain, swelling, and inflammation will slowly decrease. Start slowly with easy postures and gradually build up the intensity and length of your practice over time.
Asthma
Asthma is a chronic condition effecting over 20 million Americans that causes acute attacks of coughing, wheezing, and breathlessness. Modern medicine has no cure for this disease and 90 percent of asthmatics rely upon pharmaceuticals to prevent and relieve symptoms. The symptoms of asthma are created by a narrowing of the lung’s airways that become further constricted by an increase of mucus and inflammation in their lining. Asthma can be triggered by allergies, exercise, cold air, pollution and stress.
Several studies have shown yoga to be a powerful adjunct therapy to reduce the frequency and intensity of asthma attacks as well as to decrease medication use. Consistent practice of yoga postures and pranayama (breathing exercises) increases the lung’s airflow, air capacity, stamina and efficiency. Inverted poses such as Supported Shoulder Stand drain excess mucus from the lungs and balance the immune system. Although the Shoulder-Stand has been coined by several Yoga sages as a near panacea or cure-all, as far as Asthma is concerned, it is very helpful in regards to relieving excess encumbrances in the respiratory organs and owing to its deep breathing, it increases the lung’s airflow, capacity, stamina and efficiency. Some yoga poses have to be offset by a pose in an opposite spinal direction known as a "counter pose". Shoulder-stand pose has 2 main counter-poses: the Bridge and the Fish Poses. Both of these poses are back bending postures that open up the chest improving both lung and heart functioning. As a matter of fact Fish Pose is one of the specific poses mentioned by Sri Swami Devananda and IBS Iyengar (two of the most authoritative figures in modern day yoga) as being specifically useful for removing spasms from the bronchial tubes and thus relieving Asthma.
Back bending postures open the chest improving both lung and heart functioning. Practice upper back bends and chest opening postures if it is harder to exhale during asthma attacks. Practice forward bends and lower back bending poses if it is more difficult to inhale. These include the Seated Forward Fold Pose (Passchimothanasa) and Pyramid Pose. For these particular poses, their counter-poses are backward bending poses that include the Incline Plank Pose and Bow Pose.
Additional poses that help alleviate asthma symptoms include: Cobra Pose, Upward-Facing Dog, Downward-Facing Dog and Half Lord of the Fishes Pose.
A general yoga practice reduces stress, physical tension, and muscle tightness and increases overall feelings of well being by activating the parasympathetic nervous system.
Yoga is not a substitute for conventional western medication; please consult your medical professional before starting a yoga practice.
Back Pain
Eighty percent of Americans develop back pain at some point in their lives due to injury, overuse or disease. Yoga is an excellent therapy for healing sore and injured back muscles, reducing recovery time, preventing re-injury, and reducing the risk of disability from back pain. Yoga helps alleviate lower back pain by strengthening and stretching the muscles of the lower back, reducing inflammation and increasing circulation of blood and prana (energy). Regular yoga practice also improves posture and body mechanics, relieving pain and preventing injury by keeping the spine in proper alignment. Many conditions can cause back pain, and most of these can be helped and treated with a conscious and gentle yoga practice. All cases of moderate to severe back pain need to be evaluated by a medical professional for a correct diagnosis and proper treatment plan.
For an acute phase of pain, yoga is not appropriate for 48 hours or until the acute period passes. Severe pain lasting more than a few days without improvement requires medical attention. If a yoga pose causes any pain, tingling, or numbness, stop immediately. Move into the poses slowly and gently; use long hold times and practice slow deep breathing in the poses. Any movements that increase your symptoms should be avoided. Make sure your abdominal muscles are always contracted to keep excess weight from sinking into your lower back. When your abs are properly engaged they will keep your pelvis in a neutral position and your lower back supported. In forward bending positions, keep your knees slightly bent. In seated twists, always support your spine by keeping the heel of one hand next to the base of your spine and elbow straight to keep your spine long and tall. In positions such as plank, chaturanga and bow, lower your knees to the floor so your back has more support.
Yoga is an excellent therapy for healing sore and injured back muscles, yet one of the most common injuries in yoga is straining the back muscles. Here are the basics for taking care of your back during yoga.
Warm-up
Jumping right into your practice or posture is a common way to injure yourself. We will always take time at the beginning of class to warm up the spine and the back muscles using repetitions of gentle postures/movements. We’ll focus on poses that move the spine in its six directions: arching and rounding the back, twisting the torso from left to right and left and right side bends.
Back Bends
Back bending postures should not strain the back. Back bends open the front of the body, and this is where you should feel the stretch. A safe backbend will compress the low back but not strain it or cause any pain. For deep backbends make sure the lower body (buttocks and legs), and abdominals are strongly engaged. This movement will tuck your tailbone under and bring your pelvis to a neutral position.
Forward Bends
Forward bending postures stretch the back muscles, releases tension and feels good. But forward bends also compress the anterior (front) spine which could further injure a slipped or ruptured disk. Forward bends should be approached very carefully. Move into them first with the back flat and the spine long, then if it feels safe round the spine to stretch the back muscles. Always keep your knees slightly bent if you have any low back issues.
Breathe
Make sure you are not holding the breath in the postures. If you are in a pose and you can't breathe smoothly and evenly, then you have gone in to the pose too deeply. If you feel mild pain in the postures, breathe into the sensation and explore it. Note where the pain begins and ends and its quality. A sharp intense pain means you need to stop. Rest during a pose if you need to and join back with the class when you have rested. It’s ok to sit a pose out and watch as we can learn a lot by watching too.
Repititions
If your back muscles are weak, postures that strengthen the back, belly down postures such as bow, cobra, up dog and bridge pose, should be done using repetitions of short hold times. These postures should not be held long, only long enough to feel the muscles working without pain or fatigue. Rest when you need to.
Warrior Poses
Modify the position of the arms in the warrior postures (warrior 1 and warrior 3, side warrior, reverse warrior) if the back feels strained. Instead of having the arm(s) raised, bend the elbow(s), keep the hands on the hips or in Namaste position, or lower them down to a comfortable position.
Diabetes (Type II)
Diabetes is a complex condition with a multitude of metabolic imbalances involving the regulation and utilization of insulin and glucose (sugar) in the body. Effecting over 18 million Americans, diabetes is currently considered an epidemic disease that is largely preventable and treatable through diet, exercise and lifestyle changes. Yoga’s effectiveness at preventing and treating diabetes is due to its emphasis of a healthy diet and lifestyle as well as its ability to balance the endocrine system, massage and tone the abdominal organs, stimulate the nervous and circulatory systems, and reduce stress.
Exercise is a highly effective part of diabetes treatment because it increases insulin sensitivity and lowers blood sugar. Many studies have reported the beneficial effect of the practice of yoga on diabetes, confirming that the practice of postures can stimulate the insulin producing cells in the pancreas. Yoga has also been proven helpful for weight management, blood sugar control, as well as lowering of the dosage of diabetic medications.
Several studies have identified some specific yoga poses for control of diabetes: bow, half seated twist, seated forward fold, and plow. Any pose that compresses the abdomen will help stimulate the pancreas, with prone (belly down) poses being the most effective. Yoga is not a substitute for conventional western medication or treatment. Please consult your medical professional before starting a yoga practice. To avoid sudden drops in blood sugar levels it is important to eat 1-2 hours prior to practicing yoga, check your blood sugar levels after practicing yoga, and have food available for treatment of low blood sugar.
Digestive Complaints
When the Gastro-intestinal (GI) system becomes unbalanced, a myriad of symptoms and diseases can occur and even the mildest symptoms can cause much distress and dismay. A yoga practice combined with diet and lifestyle changes can strengthen and harmonize digestion and elimination to heal and reduce many GI complaints.
Yoga is such an effective therapy for digestive complaints due to its ability to activate the parasympathetic nervous system to nourish and activate digestion and elimination. Yoga also has a regulating effect on the enteric nervous system, which independently functions to digest, move and eliminate our food.
The most common digestive disorder is irritable bowl syndrome (IBS) effecting 30 percent of the world’s population. Yoga’s general ability to regulate and balance the digestive system is helpful for IBS and all digestive complaints, but yoga can also be used to address specific symptoms.
To relieve constipation, practice postures that compress the abdomen such as prone (belly down) postures, forward folds and twists. Use similar poses to reduce excessive gas, adding hip opening poses if the condition is chronic. Inversions, backbends and hip opening postures help alleviate diarrhea. For abdominal bloating and distention use twists and hip openers. To relieve cramps, practice backbends, side bends and hip openers to open and stretch the abdomen. For stomachache and indigestion, practice prone postures, forward folds, twists and hip openers. If nausea or acid reflux is present, avoid inversions and postures that compress the abdomen and practice grounding, lunging and squatting poses.
Remember to always speak with a physician before beginning any type of physical exercise. Seek medical attention immediately if you experience bleeding, fever, weight loss, and/or persistent severe pain.
Hot Flashes
The practice of yoga is an excellent way to stay fit through middle age and beyond. Even better, research from the Mayo Clinic finds that practicing yoga can reduce hot flashes by 30 to 100 percent! That's very good news, considering that 75 percent of women experience hot flashes.
The key is that yoga activates the parasympathetic branch of the autonomous nervous system, the branch that governs relaxation. Most of us exist in a state of sympathetic activation — the sympathetic branch being the one that enables us to react to stresses and challenges in our environment. It's not good for our bodies (or our minds) to be in such a constant state of alert. Yoga teaches the body to relax: Breathing and heart rate slow down, circulation improves, and a feeling of relaxation sets in. It's a more conducive environment in which the body can function effectively.
By tuning in to your body's responses, you can minimize hot flashes. You learn to recognize when you feel one coming on and intercept it. Though nervous system responses are considered involuntary, the practice of yoga teaches you to change your body's way of responding. It's a combination of mind- and body-control that, over time, reduces the severity and frequency of hot flashes.
Headaches
Yoga not only provides relief for the pain and cause of headaches, but can also prevent headaches from occurring in the future.
Most headaches are due to stress and tension held in the head, neck, shoulders and upper back. When these muscles are continuously contracted, they constrict the flow of blood, oxygen and prana (energy) to the head. Since the brain is the first part of the body that will die if denied this blood and oxygen, it gets cranky really fast and usually lets you know via a pain in your head.
When you feel a headache coming on, the first thing to do is stop what you are doing and take a break. Close your eyes, relax and take a few deep breaths through the nose into the belly. Scan your upper body for tension and tightness and consciously allow it to release and relax. Adjust your posture: reach the crown of the head up to lengthen the spine, let the shoulders drop down and back to open the chest. If you cannot consciously release the tension, you may want to give yourself a shoulder, neck and face massage. Gently press and lightly circle on the tops of the shoulders, the back of the neck, the third eye and temples.
During a headache, yoga postures and pranayama (breathing exercises) can help alleviate pain and release tension and stress. Practice in a calming environment with low lights and soft music. Focus on calming and restorative postures like child, seated forward fold, reclined bound angle, bridge, and plow. Finish your yoga practice with savasana using an eye pillow or a small, folded towel placed over the eyes.
A general yoga practice is the best preventative medicine for headaches. Focus on postures that will release tension in neck and shoulders, increase circulation to head and stimulate the nervous system. A general practice will reduce stress and tension in the whole body while increasing circulation and absorption of oxygen.
Talk to your doctor if you are having more than two or three headaches per week, or if a bad headache lasts for several days. Migraines and cluster headaches can be helped with yoga, but you must have the supervision and approval of your doctor.
Heart Health
According to the American Heart Association, coronary heart disease is the leading cause of death for both men and women in the United States, causing about 1.5 million heart attacks each year. Recent research has shown yoga and meditation to reduce blood pressure, lower the pulse rate, improve the elasticity of the arteries, regulate heart rhythm, and increase the heart’s stroke volume. Yoga, in short, is good for your heart.
Stress is considered a major contributing factor in heart disease. Stressful situations raise your heart rate and blood pressure, and release stress hormones, which all can injure the heart and the blood vessels, especially during prolonged or repeated exposures. Yoga is widely known for its ability to reduce stress and promote a calm relaxed state, which in turn reduces stress hormones, decreases the heart rate and lowers blood pressure, helping to control and prevent heart disease.
The breath has a strong influence on the rhythm of the heart through the inner connections in the central nervous system. Slow deep breathing is encouraged by pranayama (yogic breathing exercises). And this smoothing and lengthening of the breath slows the heart rate, regulates the heart rhythm, oxygenates the blood, and induces a feeling of calm and well-being. All of the benefits of establishing a slow steady breath rhythm have been shown to reduce the risk of heart attacks and strokes.
Menopause
Menopause is the natural cessation of menses that occurs in a woman’s late forties or early fifties. Menopause usually begins slowly with irregular periods and occasional hot flashes, and once the menses have completely stopped it may take several years for the body to readjust and rebalance due to the change in hormones and body chemistry. This adjustment comes easily for some women and is very difficult and frustrating for others. There are several factors that effect this transition including stress, diet, attitude and lifestyle.
Yoga’s ability to reduce stress, promote a healthy lifestyle, create a positive attitude and regulate and balance the endocrine and hormonal systems make it an excellent therapy to soften the transition into menopause.
In general, a gentle, slow paced yoga practice that emphasizes floor poses is recommended. Inversions nurture the cooling yin aspect of the body and regulate the endocrine system. Low back bending poses such as bridge, cobra and bow tonify the kidneys, nourish the adrenal glands and alleviate fatigue. Side bends and poses that stretch the insides of the legs regulate the liver’s soothing and stabilizing influence on the emotions. Chest opening poses such as fish and standing yoga mudra calm the mind and reduce anxiety.
Menstruation
There is no consensus on whether to avoid inversions during a woman's menstrual cycle. The two opinions are basically divided between those who think that no women should practice inversions during menstruation and those who feel the choice varies from woman to woman. Those who encourage a ban on inversions cite fears that certain physical problems may arise. Until recently, increased risk of endometriosis was considered the most common risk. But since more is known now about that disease, the idea has been debunked. There is also a theory that inversions may cause "vascular congestion" in the uterus resulting in excessive menstrual flow. If true, this risk is probably most relevant for women who hold inversions a long time. Some teachers say that since a woman's energy is low during menstruation, high-energy poses such as inversions should be avoided. This makes sense, yet not all women experience low energy during menstruation; indeed, many feel quite energized. Philosophically speaking, menstruation is considered to be apana, meaning that energetically, its vitality is downward-flowing. The argument against inversions during menstruation maintains that inversions will disturb this natural energetic flow. However, inversions are recommended in some systems of yoga as therapy to improve elimination of excess apana. In Yoga: The Path to Holistic Health, B.K.S. Iyengar recommends practicing inversions to alleviate menstrual problems such as heavy flow and irregular periods. The contradictions don't stop there. Some teachers recommend avoidance of inversions such as Sirsana (Headstand) and Sarvangasana (Shoulderstand) while suggesting no such caution with other poses that invert the uterus, such as Uttanasana (Standing Forward Bend) and Downward-Facing Dog. Since I know of no studies or research that makes a compelling argument to avoid inversions during menstruation, and since menstruation affects each woman differently and can vary from cycle to cycle, I am of the opinion that each woman is responsible for making her own decision. Pay attention to how you respond to inversions (indeed, ALL asanas) during your period. A short Headstand may be fine while a longer one isn't; maybe you will find that backbends or twists adversely affect your period. If your energy is very low, restorative poses may be just the ticket, though you may find a more active sequence of standing poses alleviates cramps and the blues. You really won't know what works and what doesn't until you feel it in your own body. The bottom line is that yoga is full of contradictions and varied opinions, leaving each of us ultimately responsible for our own choices. Pay attention to your body and discover what works and what doesn't—not just during your period but every day.
Click here for more information on yoga and menstruation.
Osteoporosis
Osteoporosis (loss of bone mineral) affects some 10 million American women and 34 million more have low bone mass, placing them at increased risk for this disease. Losing bone density is a natural part of the aging process, but when too much bone is lost the bones become weakened and susceptible to fracturing and breaking. Osteoporosis is considered a “silent disease” with no symptoms or warnings signs, but can be prevented and treated through regular weight bearing exercise with proper diet and lifestyle habits. Weight bearing exercise is any movement that requires your muscles to work against gravity. Yoga is an excellent weight bearing exercise as it stimulates bone building for both the upper and lower body while being low-impact.
Cautions and Contraindications: If the spine has developed kyphosis, deep backbends like camel, bow and wheel can be painful and even cause injury and should be avoided or approached with caution. Anyone with osteoporosis or osteopenia (low bone mass) should approach all forward bends, twists and side bending poses with caution as well. With osteoporosis the bones are vulnerable to sudden movements and strong pounding, so use caution when moving in and out of poses and avoid jumping in and out of poses.
Posture
Due to sedentary lifestyles and poor habits in daily activities, many Americans tend to have poor posture, exhibiting the traits of kyphosis, an excessively rounded upper spine, and lordosis, an excessively arched lower back. Because of its emphasis on proper posture, yoga can help reverse abnormal curves in the spine, correcting both the “hunchback” curve that occurs in postural kyphosis and the “swayback” curve that occurs in postural lordosis. And since posture has been found to affect every system in the body, yoga’s efficacy in creating optimal spinal alignment will also improve one’s overall health and well-being.
Kyphosis is often a byproduct of computer and desk type work, and it is often seen in conjunction with a jutting forward of the chin and head. Upper back bending poses will help reverse this “hunchback” curve as well as stretch the muscles on the front of the torso which often have become chronically tight in this condition. Practicing weight bearing back bends such bridge and bow, will strengthen the back muscles to assist the holding of a corrected posture.
Lordosis is often the result of weak abdominal muscles, or due to overcompensation for other muscle-skeletal imbalances. To correct this “swayback” curve, you must learn to "tuck your tailbone under" to help flatten the low back through the engagement of the abdominal and core muscles of the body. You can explore this tilting action of the tailbone in cat tilt pose’s rounding of the low back. Other poses that round the low back engage the “tailbone tuck” to reverse the “swayback” curve and to stretch the muscles of the low back are child, and rabbit. Building strength through poses that engage the core muscles of the abdominals and low back, such as boat, low plank and balancing table, will be most helpful.
Spine lengthening poses promote good posture and proper alignment of the vertebrae in both kyphosis and lordosis. When the spine lengthens it naturally moves towards a correct alignment of 3 natural slight curves in the cervical, thoracic and lumbar vertebrae. The most important yoga posture to master for creating optimal posture is Tadasana, the mountain pose. To check your alignment in Tadasana use this technique: stand with your back to the wall with your heels touching. Then adjust your hips, shoulders and back of your head so that they are only very lightly touching the wall. Without pressing any part of your body into the wall, slightly reach the low back to the wall, feeling the tailbone tuck under. You can alternatively use a mirror or have a friend check to see if your ankles, hips, shoulders and head all line up in a straight line.
Cautions and Contraindications: Kyphosis and/or lordosis that is caused by osteoporosis, severe scoliosis, spondylolisthesis, and ankylosing spondylitis may benefit from the therapeutic use of these poses, but it will be necessary to consult with a medical professional before starting a yoga practice. If the spine has developed Osteoporosis or Osteopenia, deep backbends like camel, bow and wheel can be painful and even cause injury and should be avoided or approached with caution.
Posture
Due to sedentary lifestyles and poor habits in daily activities, many Americans tend to have poor posture, exhibiting the traits of kyphosis, an excessively rounded upper spine, and lordosis, an excessively arched lower back. Because of its emphasis on proper posture, yoga can help reverse abnormal curves in the spine, correcting both the “hunchback” curve that occurs in postural kyphosis and the “swayback” curve that occurs in postural lordosis. And since posture has been found to affect every system in the body, yoga’s efficacy in creating optimal spinal alignment will also improve one’s overall health and well-being.
Kyphosis is often a byproduct of computer and desk type work, and it is often seen in conjunction with a jutting forward of the chin and head. Upper back bending poses will help reverse this “hunchback” curve as well as stretch the muscles on the front of the torso which often have become chronically tight in this condition. Practicing weight bearing back bends such bridge and bow, will strengthen the back muscles to assist the holding of a corrected posture.
Lordosis is often the result of weak abdominal muscles, or due to overcompensation for other muscle-skeletal imbalances. To correct this “swayback” curve, you must learn to "tuck your tailbone under" to help flatten the low back through the engagement of the abdominal and core muscles of the body. You can explore this tilting action of the tailbone in cat tilt pose’s rounding of the low back. Other poses that round the low back engage the “tailbone tuck” to reverse the “swayback” curve and to stretch the muscles of the low back are child, and rabbit. Building strength through poses that engage the core muscles of the abdominals and low back, such as boat, low plank and balancing table, will be most helpful.
Spine lengthening poses promote good posture and proper alignment of the vertebrae in both kyphosis and lordosis. When the spine lengthens it naturally moves towards a correct alignment of 3 natural slight curves in the cervical, thoracic and lumbar vertebrae. The most important yoga posture to master for creating optimal posture is Tadasana, the mountain pose. To check your alignment in Tadasana use this technique: stand with your back to the wall with your heels touching. Then adjust your hips, shoulders and back of your head so that they are only very lightly touching the wall. Without pressing any part of your body into the wall, slightly reach the low back to the wall, feeling the tailbone tuck under. You can alternatively use a mirror or have a friend check to see if your ankles, hips, shoulders and head all line up in a straight line.
Cautions and Contraindications: Kyphosis and/or lordosis that is caused by osteoporosis, severe scoliosis, spondylolisthesis, and ankylosing spondylitis may benefit from the therapeutic use of these poses, but it will be necessary to consult with a medical professional before starting a yoga practice. If the spine has developed Osteoporosis or Osteopenia, deep backbends like camel, bow and wheel can be painful and even cause injury and should be avoided or approached with caution.
Scoliosis
Scoliosis is the presence of abnormal lateral (side-to-side) curves and rotations in the spinal column. In 80 to 85 percent of people, the cause of scoliosis is unknown. In adults, scoliosis can produce symptoms of back pain, muscle tightness, fatigue, decreased lung capacity and possible neurological symptoms of dizziness, numbness and tingling. Yoga's emphasis on spinal movement as well as its overall healing abilities and innate promotion of correct posture make it an important alternative therapy to prevent the progression of, and potentially reduce the abnormal spinal curvature of scoliosis. Yoga is also a powerful remedy to reduce scoliosis' symptoms of back pain, muscle tightness, fatigue, and decreased lung capacity.
Yoga's emphasis on postural alignment and spinal realignment helps to decrease the lateral curves of scoliosis. Using poses such as mountain, downward dog, tree and triangle will elongate and lengthen the spine to bring it back to center.
Twisting poses naturally re-align the spine to help decrease posterior rotation, and thereby improve alignment and balance. When practicing twists, it is important to lengthen the spine first and then carefully move into the twist while maintaining a long torso. Twisting poses as well as forward bends stretch many of the muscles in the back, helping to reduce tension and pain. Using back bends to strengthen the back muscles is important to provide support for a structurally weakened spine. Practice twists, forward and back bending poses that target the area of your spine where the scoliosis is most present.
Yoga poses that stretch the hamstrings, hip flexors, and quadriceps to create more spinal mobility and strength and also help improve posture.
Chest opening poses as well as yoga's emphasis on breath awareness within all postures stretches the intercostal muscles (muscles between the ribs) to improve lung capacity and alignment of the ribcage. Practice Dirga Pranayama (3 part breath) by itself as well as throughout your entire yoga practice.
Always maintain a concentrated focus on the alignment of the spine in all poses, and imagine or visualize the spine lengthening and realigning as you hold and breathe in each pose. It is important to not practice any poses that cause any pain or that reproduce or aggravate your symptoms of scoliosis.
Tendonitis
Tendonitis is the inflammation or irritation of a tendon (the attachment of a muscle to bone). Excessive repetitive movements most often cause tendonitis, but it can also be caused by a minor impact on the affected area, or from a sudden more serious injury. The symptoms of tendonitis are: pain and stiffness, usually around a joint, which is aggravated by movement. Tendonitis is usually a temporary condition, but may become a recurrent or chronic problem.
Developing conscious use of muscles, correct posture and good alignment as well as reducing repetitive movements are necessary. A regular yoga practice will address all these needs, as well as keep the tendons in good health. Care must be taken in yoga to not push or over stretch that can injure or irritate the tendons.
A yoga practice should be used to supplement conventional therapy, not replace it. Talk to your doctor if your symptoms do not improve.
Weight-Bearing Yoga
All standing poses will bear weight on the bones in the lower spine, the hips and the legs, encouraging them to strengthen. Lunging poses, such as warrior 1 and warrior 2, will be the most strengthening to the bones and muscles of the legs. While standing balancing poses will not only build bone but improve balance to reduce the risk of falls, these poses should be practiced with caution and utilize a wall for support if necessary. Simple back bending poses, like sphinx, cobra and bridge help to strengthen the spine as well as help prevent and correct kyphosis (excessive curvature of the upper spine). Practicing bridge pose, full and half shoulderstand will not only help strengthen the spine, but also stimulate the thyroid gland to balance the endocrine system and affect its ability to encourage bone growth. To strengthen the upper body use poses such as downward facing dog, plank, and table.
Weight Loss
Within yoga’s ability to create total well-being, lies its ability to reduce excess weight through burning calories, boosting metabolism and encouraging a healthy lifestyle. Yoga is not a quick fix, but can be an excellent long-term holistic approach to loosing excess weight – and keeping it off. Not only that, yoga creates many other positive changes: improves self-esteem, increases mental focus, reduces stress, promotes flexibility and increases strength and balance.
Metabolism is the chemical processes that create energy in the body that are regulated by the endocrine system, especially the thyroid. Yoga has a powerful stimulating and strengthening effect on the endocrine organs and thus can boost metabolism to burn more calories. The twisting and compressing of the yoga postures massage the internal endocrine organs regulating their function and improving local circulation. But even with yoga’s effect on metabolism, the age-old weight loss formula of reducing calorie intake and increasing calorie output is still important to follow.
General Modifications for KNEE ISSUES:
In lunging poses such as runners lunge, runners stretch, warrior 1 and warrior 2, keep your forward knee behind your toes so your shin is perpendicular to the floor. In squatting poses such as chair, avoid lowering your hips below your knees. In these poses you should be able to wiggle your toes. In most cases we will lift the toes to avoid putting excess weight forward into the knees. For poses where you have one or both knees down on the floor, place a knee pad, (like those used for gardening—available at OSH, Longs, Wal-Mart, etc.) towel, or gym mat under your knee(s) for additional cushioning. You can also fold over the edge of your yoga mat. Always keep your knees soft to avoid excessive knee flexion (bending) or extension (straightening) of your knees. In some cases, your leg(s) may need to be straight or bent depending on the pose so listen and watch during class for more specific knee issue modifications.
General Modifications for NECK ISSUES:
Avoid pushing your hands against the back of your head or lifting your head off the floor when we are in a back lying position. For example; curling into a ball, bringing forehead and knees together. Also, avoid looking up toward the ceiling. Keep your gaze more forward instead if it bothers your neck. Only go to the point where you feel gentle tension, not pain. Many of the poses we do help strengthen the muscles of the neck and upper back so you should feel tension in those areas but never a sensation that makes you feel uneasy. If it doesn’t feel right, chances are it’s not right for your body.
General Modifications for WRIST ISSUES:
Whether you have carpal tunnel syndrome or just weak wrist and forearm muscles you can help lessen some of the strain and weight you bear in your hands. If you feel pain in your wrists when you are on your hands and knees, either lower to your elbows or make fists and place your knuckles on the floor keeping your wrists in a straight line. In poses such as down dog, make sure you push the weight out of your hands and up towards your hips so your hands feel “light”.
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