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Hi Yosi
For the moment I would probably avoid some of those knee-twists. So instead of hero pose, bring the feet together under the hips and simply kneel there. I would also avoid lotus pose. Try that for a couple of weeks and see if you’ve got any relief of symptoms.
Is there any indication that you need to improve the strength in that leg? Elsewhere in the forum I mention using the legs together kneeling position for restoration and healing. It’s very balancing for the knee.
Have you still got swelling in the joint?
Namaste
Gabrielle 🙂in reply to: Stopping In The Middle of a Pose #7258Hi Pamela
Thanks Shona for chiming in with your advice!
Pamela, how’s the level of challenge holding your arms up for Awkward now, even less than a week later?
My guess is that with another few classes under your belt that you’ve built more resilience and stamina levels already. It’s gratifying to feel and see what can be a fast pace of progress.
You are fairly new to your practice. But essentially your job is the same: Just keep on checking in with your body. Pay attention to your breath and alignment, observe, make adjustments and don’t cross the threshold over to pain. Honor the stage you’re at! Simple!
Namaste
Gabrielle 🙂Hi Colleen
Thanks! It would really help to confirm if the ankle that had the sprain is on the same side of the body that the hip tightness is.
What position do you sit in when you meditate?
In what ways do you notice that you have a preference for one leg over the other? Do you walk more heavily on one leg, lean on one leg when you’re standing? Do you cross your legs when you’re sitting down on a regular chair or lounge chair? Do you tend to stand with more weight on one leg when you’re stationary?
Namaste
Gabrielle 🙂in reply to: Toes – Awkward Pose Help ! #7256Hi Pam
Have you any more details for us? 😆
I guess you’re talking about part 1. What happens and when? What effect does it have on your pose and the alignment of your feet and legs?
Namaste
Gabrielle 🙂in reply to: Pose Positions for the beginner #7253Hi Pam
Thank you!
Several months ago I took some photos of several poses for which very inflexible or larger bods have trouble getting into. I will definitely be creating resources with these photos … um … in the fullness of time! I totally get that there are many bodies left out of regular instruction or for whom not enough is understood about their challenges. I do have plans. 😉
Namaste
Gabrielle 🙂in reply to: help!! drowning in humidity!! #7252Hi Richard
I think having extra fans in there will simply blow cold air around (compounded by the evaporative cooling effect of air cooling the skin so your yogis may even feel cold). Your problem as you recount it is not being able to get the heat up high enough. Open each of your windows a little and try for some extra heat to burn off some humidity. The windows should help you keep your humidity down a bit too. Does it rain in there once it reaches 100%? 😆
Namaste
Gabrielle 🙂in reply to: Bent wrists #7251Hi Lindsay
I have had questions before about strange expectations of teachers of their students bodies because of the script that is followed. Expectations that don’t correspond well with the pose. Your body geometry will allow only certain things. It could be where you’re grabbing or it could be in which direction you are paying attention. (Laterally or longitudinally). Anyway …
In this case the first port of call is to go and check out the other comprehensive thread on the subject: Floor Bow: Why Are Wrists Straight?.
Have fun with that. See whether it answers your questions and then come back here!!!!
Namaste
Gabrielle 🙂in reply to: Bikram Yoga in new modified ways #7241Hi Stefan
Have you ever tried inversion boots or inversion tables?
And do remind me please … what have been the results of x rays and MRIs to investigate any bony damage?
Namaste
Gabrielle 🙂in reply to: help!! drowning in humidity!! #7240Hi Richard
That sounds awfully uncomfortably and unsatisfying. You’re telling me that despite dehumidifiers on, the humidity is still high. Those machines don’t seem to be working.
This really is a conundrum. Low heat, high humidity, icky puddles of sweat everywhere (something I personally have issue with).
>> How easily are you able to measure the heat and humidity levels?
>> Do you feel those readings are accurate? Are they from one point in the room or several?
>> Can you tell me what the ambient humidity conditions are outside of the studio?
>> How well is this room ventilated?
>> Are you able to clear the room each class and make it feel fresh again?
>> Do you have any windows that you can crack open a few millimeters (an 1/8 of an inch). If you have a few windows then this can really do the trick.Generally (if you research Heat Index) the higher the humidity, the lower you can have the temperature (perhaps around mid 30s Celsius of course!).
What can you do to boost the heat? It sounds as though you need to BURN off some of that humidity. And balance it with ventilation (it is sometimes called Make Up air if you are feeding it in through your heating system). Oh dear, before long if you keep adding machinery there might not be enough room for the students. Speaking of which, how big is the room and how many students in it? Are they also coming out like big human prunes?
I hope these questions prompt us to find a solution once we’ve examined the different scenarios.
Namaste
Gabrielle 🙂PS Thank you for the email!
Hi Sarah
I wish I could say otherwise but there is no guarantee of weight loss in a specific time. There are so many variables.
However I would suggest that 5-6 times per week will probably do the trick for you. You may find that to do that you can scale down on the other activities. It may be easier and more rewarding to give up those muscle tightening activities in running and riding and just focus on the yoga at least for a while (2 months). You may find more benefits. You can always go for a brisk walk or do a few poses at home on the off days. Do what suits you of course, these are just suggestions. Sometimes the devotion to one activity is a great approach.
As you will read elsewhere on the forum, sometimes changes creep up on you and all of a sudden you can feel and see a difference. Please don’t complicate matters by jumping on the scales (if you have them). Just get rid of them. You don’t need them. You may find your reduced shape accompanies an increase in what the scales say. So please just don’t use them, give them to someone else to look after.
The 30 day challenge is supposed to be 30 days in a row. I don’t subscribe to that particular challenge I think it should be 6 days a week with the optional 7th class to be taken if your body feels up to it. There’s no need to burn yourself and your motivation up in a single month. And your body needs its recovery time.
Your aim is really to create a meaningful long term practice not some flash in the pan.
Work on sustainability and your rewards will be better, quicker and long lasting
Namaste
Gabrielle 🙂in reply to: Back pain in fwd bend #7235Hi Rose
It would seem the most likely cause of your back pain is poor core strength. It could be related to a herniated disc but hearing your description of how and when it happened it would say the former explanation fits that well.
Often what happens in Standing Head to Knee is that the student is instructed to bend up the leg as they bend over. In effect this instruction causes the student to ‘pick up the foot’. This is where your strain was caused.
What you are doing now is good: Grabbing the knee. Just stand up lean back, straight stretched arms. You do have to engage your core to protect your back and you may need to learn how to activate your core consciously. Perhaps even by going to a physical therapist, a Pilates teacher or to a knowledgeable and helpful gym or yoga teacher.
I have a free video that may help supplement your activities. It’s called Flatten Your Tummy And Strengthen Your Back.
Next time you want to bring hands under foot, lift your leg to starting position (thigh parallel to floor) and then round over. You will feel the difference INSTANTLY.
Namaste
Gabrielle 🙂in reply to: weight gain, water retention, bloating… #7234Hi Mary
There is a condition of drinking too much water and depleting sodium. It’s called hyponatremia. It’s very serious and people die from that.
Please search online for hyponatremia. Also search for mild hyponatremia because the first search will give you the really serious symptoms which from your posts you have not indicated. However you could possibly have mild symptoms.
It’s really worth checking out. It is possible that the excessive sweating through many classes along with the amount of water you are drinking is causing some fluid retention. It’s counter-intuitive isn’t it?
You really should see a doctor.
You mention you drink a lot. How much water do you drink?
We could go down the track of what you’re eating and see if there’s something in your diet that is present or lacking. You could tell me if you cook most of your food. And you should get rid of your table salt and only use the sea salt for everything gastronomic for you and your family, from now on. That other stuff is sea salt with EVERY SINGLE BIT of goodness extracted so that all that’s left is sodium chloride. Sea salt is a necessary addition to your diet that will help keep your body in balance. (I have a friend who just recently told me that because salt is so bad for you, that she and her family have none. She had signs of some very poor electrolyte balance and I went out and bought her Himalayan salt that day).
To answer a previous question above; you asked about electrolytes. Sodium or Na+ is just one electrolyte present in the body. There are a number of them. They regulate MANY complex systems. If you are low in electrolytes (I won’t get specific here) then your nerves may not fire correctly, your muscles may not function optimally (spasms, twitching, weakness) your heart may not function well, your blood will not have the right balance (acid-base), your oxygen delivery will be affected and so on and so forth. Your mood may be affected. Electrolytes control blood pressure and help regulate the amount of fluid in the body. Yes, if you are depleted then you could get some water retention as Amy said in an effort to preserve your electrolyte levels.
You may have read elsewhere the suggestion to salt your food with sea salt or even salt your water. If indeed you are depleted then you need a teaspoon every day. Go get some quality sea salt (perhaps from a health food store: Celtic, Himalayan, Hawaiian).
You could take a break from the yoga for a week (I know, you don’t want to 😉 ) or even just 3-4 days to see if the lack of yoga actually does make the puffiness subside. The aim would be to see if the same habits minus the yoga affects you differently. Then go back and see what happens.
[strong]YOUR MISSION NOW: Get a blood test [/strong](include your Vitamin D levels by asking for a 25 hydroxy test). The other part of your mission methinks: Take a few days off hot yoga!
Please keep us posted. Please get tested.
Namaste
Gabrielle 🙂in reply to: weight gain, water retention, bloating… #7222Hi Amy
I do know where you’re coming from. And heat acclimatization happens within the first 2 weeks. I sense there is more going on here because this person is a regular yogini and has been going for 6 weeks. Your quote from the study/book is about people in day 3-9. Would you like to paraphrase that excerpt with your own words to explain what you think is happening? Because I don’t see that your quote means that Mary’s system is bloated with fluid or accurately describes the situation.
If Mary were only going once a week and not giving her system enough heat exposure to acclimatize then in my opinion she may not acclimatize in the regular way. However I think it could be something else.
Mary, you mention you are drinking a lot. What color is your urine throughout the day. What electrolytes are you taking? Do you take sea salt or regular table salt with your food? What does ‘good diet’ mean to you? What are you eating? What else is going on in your life? Just shooting some questions here to stimulate a discussion.
Just now Amy has posted her comments about the salt. Which is kinda where I am heading but I don’t think it’s either ‘perfectly normal’ or to do with acclimatization.
I would be concerned. I would like to chat with you about some finer points before recommending anything.
Namaste
Gabrielle 🙂in reply to: weight gain, water retention, bloating… #7218Hi Mary
I disagree with Amy (sorry Amy 😉 ) I don’t think it is a sign of heat acclimatization. I hope you don’t mind but we our out the door on this glorious Sunday morning and I will be back to troubleshoot this with you later today or your tomorrow!
Namaste
Gabrielle 🙂in reply to: Planning to go next week. Some question. #7210Hi Nattie
The first thing I would say is …. Wow, you did it! 😉
The next thing is please wear a sleeveless top. It’s important to let your body feel the air on the skin. There is NO WAY I could do this yoga with a t shirt on.
In fact at my studio if someone comes in with a t shirt on or tracksuit pants then I have some singlets they can borrow. We try to find them something more suitable for the experience.
I do know that many people don’t like to see themselves in bike shorts or capris or gym tops but just know this will be the way you can learn to breeze through a class (relatively speaking) rather than feel stifled because of wrong gear choice. You will really only be fighting your own thoughts about what you think of yourself and what you THINK others think of you (if that comes into it at all for you!).
The rest of the recommendations from me and everyone else stand: Hydration, electrolytes in sea salt and supplements, rest, and so on.
Namaste
Gabrielle 🙂Hi Lissette
I love to take child’s pose between floor poses (knees apart, toes together, lying forward). It gives tremendous relief to the lower – and indeed whole – spine, the SI joints and the butt too. Put your arms forward or towards your feet.
So instead of getting to the floor to lie on your back try substituting this pose. You will skip the sit-up of course and just push yourself away from the floor. You will be in a good starting position for many of the floor poses.
Try it!
Namaste
Gabrielle 🙂in reply to: Odd feelings while doing Camel Pose/Ustrasana #7199Hi Sarah
There are several ways to approach this issue. One is to analyze and work out why something is happening. Another is to observe it, and move on!!! 😉
And further you can examine if there’s anything physical that you’re doing that is triggering the physiological panic reaction that you are experiencing. For example MANY people dread this pose as a result of their initial experience. What often happens is they look up instead of back. Then the chin starts to drop, the neck tightens, the breath becomes choppy and there you have it – physiological panic which could be the start of your emotional reaction. Then it spirals downward from there.
So go back to class, just place your hands on your hips and focus next time on a soft belly while you breathe and looking back and not up. Only drop your head back and don’t go into a backbend unless you feel OK. If that works we can move on from there. Report back. If that doesn’t work I will give you something else to do.
Namaste
Gabrielle 🙂in reply to: Glute strain/tightness #7198Hi Lisa
Just wondering if you have performed a search on the word ‘piriformis’ top right in the little white box. You may find what you’re looking for there.
I would certainly recommend some good hip and piriformis stretches. After a hot class is idea.
Still, you may find it too uncomfortable to go to a class. So can you tell us more specifics about the where, when and how your butt hurts and in which poses? Or is it only after class and while you’re working that you feel the pain. It would help to know just a bit more.
Namaste
Gabrielle 🙂in reply to: Back pain & tightness since starting Bikram #7197Hi Jasse
It’s been some time. Sorry for the delay. Jasse, did you read the email about the “ahem”, the polite cough? This could be really useful for you. Especially in all those regular mundane activities like the housework. And when you move into any forward bend.
I am positive there is something that we haven’t covered yet. You are under the care of a chiropractor so together we should be able to work something out. If yoga is hurting you and there is no obvious injury then I am sure we CAN work around this with pose modifications.
Sometimes however, it can be a relief to have a further investigation (like an MRI) because then if there’s nothing evident, we can really focus in on the way you are using your body.
Sending you a PM
Namaste
Gabrielle 🙂in reply to: How far back in side pose… #7196Hi Ilonka
Some people say you should be completely upright and vertical and move to the side. However the way to open up your hips and shoulders is to push the hips forward so that you are standing in what feels like a backbend. It’s not huge. It’s an arc. Your arms are back. Your chin is parallel to the floor.
In this way you will find that your body will stay open and you will be able to counter that curling forward that’s happening as you move. See how you go.
Namaste
Gabrielle 🙂Hi Fiona,
If the blushing smiley was cuter I would use it! You flatter me enormously. Thanks so much. I am happy I can make a difference.
Namaste
Gabrielle 🙂in reply to: Asthma and Hot Yoga #7187Hi Dana
Try this different mindset to see if this changes anything for you. Rather than trying to push your shoulders into the floor, try pressing your heart into the floor. Often what happens is there’s too much compression between the shoulder area (as they move inward rather than outward).
Namaste
Gabrielle 🙂in reply to: Overweight and wanting to start Bikram Yoga #7181Hi Elle
You have brought up a lot of what is in everyone’s minds before they start, and for several classes after they start.
They may not all be carrying excess weight, they might be stiff, injured, ill and worrying how everyone else will perceive them, or judge them because they are not flexible ‘enough’ or they can’t balance and they fall over or they are uncoordinated.
There are several ways to answer this question.
One way is to give you TOO MUCH INFORMATION and therefore rob you of your own experience by tainting your mind with expectation. Expectation is not real it is imagined. 😉
I will tell you however that everyone in that room is on their own journey which takes a multitude of forms. I know that you will find that most if not ALL people at the studio will a) be supportive of you b) be too busy with their own ‘stuff’ to really take notice of you.
Sure they will notice your size. That’s natural. However what you judge them to be thinking is your stuff and all imagined. What you won’t know unless someone comes up to you is that they are most likely excited for you that you are not only about to discover something that has the ability to help you facilitate great shape change but that you will start feeling good in your own skin, feel a sense of acceptance (which will indeed help you to shed your emotional and physical baggage).
So Elle, please, I encourage you to simply go to yoga, commit to yourself that you will go as often as you can. If you want great changes to happen then go at least 4 times a week.
For the answers to your other questions. Please use the search facility up the top of this page. You could get others writing their experiences here for you. However, there are thousands of words written on the subject. Type in “first class”.
Poses hard? They are challenging enough for everyone to feel that they are doing something worthwhile but easy enough to be suitable for just about anyone. Some poses are a really challenge for a larger person just because of shape and or bulk.
If you haven’t been active for much of your life you could actually surprise yourself as to how quickly you will rediscover your flexibility!
As for questions on balance: Your instructor might or might not give you tips on how to do that. For every instructor who will give you a good idea, there’s one who will say nothing and let you work it out for yourself. So come back to the forum when you know which poses you have consistent and unresolvable difficulties with.
As for how the instructors are. Well people are all different. Go experience and then if you have an issue come back here.
The mats: Are all the same.
What to wear: Go to forum home page, up the top right you will see a list of the 10 most popular threads. What to wear is one of them.
Have fun and STOP thinking so much!!! 😉
Namaste
Gabrielle 🙂 -
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