by Christy Mahoney,
When asked, most people say they practice to build a strong body. This amazing series of poses has comprehensively developed my body better than any sport or exercise I have ever known. Yet, if you ask me why I practice - I may pause before answering. In the pause I will make a decision about how much to say.
Do I tell you that this practice is all that I do and at 40 years old, I am in the best shape of my life? Do I mention that by doing this practice I have dropped from a size 12 to a size 4? (Believe it or not, that answer really seems to impress people.) I could get more personal and tell you I am going through a significant life transition and yoga grounds me. I could tell you a lot of things that are true, but they don’t explain why this full-time-working-single-mother-of-two spends so much of her precious time in a yoga studio!
The real reason I practice is because it strips away everything that doesn’t matter and shows me the truth about who I am. Not a sexy answer – I know. In fact, in most settings it is a pretty effective conversation stopper. That being said, it is why I find time to practice. Further – it is why I make time to teach.
As a teacher at Verge I have 75 minutes to guide you through your practice. My purpose is to cue alignment from the ground up, coach breath, reveal benefits, share personal experience and provide space for you to just be in the pose. This is my purpose and it is very challenging, but it is not my intention. My intention is to share the life changing power of this practice.
Did I really just say life changing? Sounds so dramatic, but that’s because it is! I believe we all have deep down fear that is incredibly powerful. Some of us have lived with the fear for such a long time, we actually think it’s a part of us. We do all these crazy things to avoid it. Almost instantly, and more profoundly over time, this avoidance changes who we are. It compromises our true self and we become only images of who we are meant to be. The avoidance begins a vicious cycle. We fear – we avoid – we are drained – we have no energy to face the fear – we avoid more intensely – we get more drained… Surviving this cycle is probably harder than facing the fear itself, but we don’t realize it. The cycle is so familiar we can’t see it. Even when we do notice it, we do not know another way. That is, until we practice.
In practice, we learn to let go. We turn our attention to breath. The breath points us towards Right Action. In my experience, the Right Action is usually pretty difficult (hence, the aforementioned fear.) Sometimes it is so powerful, all we can do is just face it, find our breath and stand in place. This is enough - we can take steps in time. I teach because I have experienced that when I quiet my mind and let go of control, there is a universal energy that becomes available to me. It is beyond my physical self yet it strengths me profoundly. To receive this energy we must surrender, only then can it strengthen & guide us to face the truth. I call this energy the power of the universe.
What you call it isn’t important to me. What is crucial to me is that when we let go, this energy is available and we find true courage. We can pause in the fear and wait for clarity. Once clear, we use our courage to take Right Action. This is what leads to happiness from the inside out, not because something good happened or something bad didn’t. We are happy because we are aligned with all that is real. We know who we are and who we are not. That knowledge is absolutely life changing, some might call it enlightenment.
So, how do these simple poses bring us back to the essence of ourselves? Ironically, I don’t know. Concepts swirl in my mind, but I do not definitively know the answer. Curiously, we are now where we began, “Why practice?” I’ll answer that question another… What would happen if you stripped away everything that doesn’t matter and faced the truth about yourself?
Come to practice – let’s find out together!
Saturday, October 31, 2009
Friday, October 23, 2009
Seeking Balance When Recovering from an Overuse Injury
By: Sarah Penning, DPT
Overuse injuries are the most common yet at times the most difficult injuries to rehab. It takes time, patience, hard work and the most challenging of all, rest from the activity that people often love. Runners, tennis players, swimmers, avid gym members and even those who practice yoga can be at risk for developing on overuse injury.
Recently I had the humbling experience of injuring my own shoulder while practicing yoga. As a physical therapist and strong proponent of yoga I was somewhat baffled by my injury. I thought to myself I have been taking yoga for almost 4 years and have never been injured. I consider myself strong, healthy and well-educated about injury prevention as a health care provider. Then I realized I was just like so many of my patients strong yet prone to injury secondary to imbalance.
Yoga has an over abundance of health benefits and has been around for over 5,000 years. Many have caught the “yoga bug” and swear by the physical and mental benefits of this practice. The Sanskrit word yoga does indeed translate to “union” or “to yoke or harness.”1 For many of us we find ourselves on our mat seeking union, seeking balance in our lives and in our bodies. Yet unbeknownst to us we may be putting our bodies in a vulnerable position if unaware of the muscle imbalances that often develop in yoga.
Muscle imbalances within the shoulder girdle often develop in yoga due to the extensive amount of push type exercises such as chaturanangas that most practices entail, without sufficient counter poses.2 When repeatedly transitioning from a high push-up to a low push-up position into upward facing dog, injuries such as tendonitis (inflammation of the tendon) and bursitis (inflammation of the bursa) can often develop as well as instability of the shoulder.
When in a plank position it requires much strength from the anterior muscles of the shoulder, such as the pectoralis major and minor, anterior deltoid and long head of the bicep tendon. These muscles must work in a static or isometric way to stabilize the anterior aspect of the shoulder girdle. When lowering from a high plank to a low plank position these muscles must then work eccentrically to control the decent of the body as these muscles lengthen. Finally when pushing the chest through to upward facing dog the triceps and muscles that lie between the shoulder blades must concentrically contract or shorten to attain this posture.
In many instances beginners taking a yoga class do not have the strength in the aforementioned muscle groups when quickly transitioning from the above positions. Commonly practitioners find the transition from low plank to upward facing dog the most challenging secondary to weakness in the triceps and inter-scapula muscles. This translates into poor body mechanics of the upper body and trunk. For example, when the shoulders drop lower than the hips in chaturananga this can impinge or inflame the muscles that lie in front of the shoulder through repetition of poor alignment when one struggles through a vinyasa.
After sustaining such a shoulder injury due to yoga people often report pain when lifting the arm overhead, out to the side or across the body. The pain is usually localized to the front or outside of the shoulder and these areas are also tender to touch. Lastly, reports of stiffness and or discomfort may be experienced in the front of the shoulder when efforts to stretch the front of the shoulder girdle are made.
The first thing one should do if they are having shoulder pain is to seek medical attention from a physical therapist and or an orthopedic doctor. Physical therapists specialize in musculoskeletal injuries and can aid in determining a diagnosis so that appropriate treatment can be rendered.
As a physical therapist who is currently recovering from a shoulder injury and providing treatment to many with shoulder pain I believe strongly in the benefits of physical therapy and it’s ability to return athletes to their previous level of activity. When dealing with any person who presents with an overuse injury it is imperative that one determine what weaknesses reside. In many instances there is a commonality in the imbalances found within the shoulder girdle. Frequently patients will present with tightness and muscle bulk in the front of the shoulder which is countered by weakness and atrophy in the muscles in the back of the shoulder and in between the shoulder blades.
In the acute or early stages of a shoulder injury a physical therapist may use an array of various modalities, such as ultrasound, soft tissue massage and ice to decrease the inflammation. Ultrasound functions as a deep heater of the tissue and aids in fueling the healing process while massage helps to break down scar adhesions. Once the signs and symptoms of acuity have decreased a series of stretches and strengthening exercises for the shoulder are prescribed.
When a patient begins to engage in the process of rehabbing the shoulder education is key. As a physical therapist it is imperative to teach patients about their injury and why certain exercises are beneficial or counterproductive. Through sports specific training and education about modifications and safe form, physical therapists can equip people with the appropriate tools to return to the very activity that may have brought them through their doors. In simple terms physical therapy can act as a catalyst for people to achieve equinity and independence in maintaining balance.
The physical therapists at Bounce Back Physical Therapy have been rehabilitating clients with overuse injuries for many years earning a reputation for their individualized sports-specific training and commitment to quality of care. The therapists on staff are happy to conduct a free screening upon appointment for those who may be experiencing pain or are interested in learning about how physical therapy could benefit their body.
By: Sarah Penning, DPT
Bounce Back Physical Therapy
215 Sugartown Rd.
Wayne, PA 19087
http://www.bouncebackpt.com/
References:
Turlington, C. Living Yoga: Creating a Life Practice. NY, NY: Hyperion; 2002.
Yoga and Shoulder Injuries. 2009: 1-4. Available at http://www.acrocore.com/yoga-and-shoulder-injuries/ . Accessed March 3, 2009
Overuse injuries are the most common yet at times the most difficult injuries to rehab. It takes time, patience, hard work and the most challenging of all, rest from the activity that people often love. Runners, tennis players, swimmers, avid gym members and even those who practice yoga can be at risk for developing on overuse injury.
Recently I had the humbling experience of injuring my own shoulder while practicing yoga. As a physical therapist and strong proponent of yoga I was somewhat baffled by my injury. I thought to myself I have been taking yoga for almost 4 years and have never been injured. I consider myself strong, healthy and well-educated about injury prevention as a health care provider. Then I realized I was just like so many of my patients strong yet prone to injury secondary to imbalance.
Yoga has an over abundance of health benefits and has been around for over 5,000 years. Many have caught the “yoga bug” and swear by the physical and mental benefits of this practice. The Sanskrit word yoga does indeed translate to “union” or “to yoke or harness.”1 For many of us we find ourselves on our mat seeking union, seeking balance in our lives and in our bodies. Yet unbeknownst to us we may be putting our bodies in a vulnerable position if unaware of the muscle imbalances that often develop in yoga.
Muscle imbalances within the shoulder girdle often develop in yoga due to the extensive amount of push type exercises such as chaturanangas that most practices entail, without sufficient counter poses.2 When repeatedly transitioning from a high push-up to a low push-up position into upward facing dog, injuries such as tendonitis (inflammation of the tendon) and bursitis (inflammation of the bursa) can often develop as well as instability of the shoulder.
When in a plank position it requires much strength from the anterior muscles of the shoulder, such as the pectoralis major and minor, anterior deltoid and long head of the bicep tendon. These muscles must work in a static or isometric way to stabilize the anterior aspect of the shoulder girdle. When lowering from a high plank to a low plank position these muscles must then work eccentrically to control the decent of the body as these muscles lengthen. Finally when pushing the chest through to upward facing dog the triceps and muscles that lie between the shoulder blades must concentrically contract or shorten to attain this posture.
In many instances beginners taking a yoga class do not have the strength in the aforementioned muscle groups when quickly transitioning from the above positions. Commonly practitioners find the transition from low plank to upward facing dog the most challenging secondary to weakness in the triceps and inter-scapula muscles. This translates into poor body mechanics of the upper body and trunk. For example, when the shoulders drop lower than the hips in chaturananga this can impinge or inflame the muscles that lie in front of the shoulder through repetition of poor alignment when one struggles through a vinyasa.
After sustaining such a shoulder injury due to yoga people often report pain when lifting the arm overhead, out to the side or across the body. The pain is usually localized to the front or outside of the shoulder and these areas are also tender to touch. Lastly, reports of stiffness and or discomfort may be experienced in the front of the shoulder when efforts to stretch the front of the shoulder girdle are made.
The first thing one should do if they are having shoulder pain is to seek medical attention from a physical therapist and or an orthopedic doctor. Physical therapists specialize in musculoskeletal injuries and can aid in determining a diagnosis so that appropriate treatment can be rendered.
As a physical therapist who is currently recovering from a shoulder injury and providing treatment to many with shoulder pain I believe strongly in the benefits of physical therapy and it’s ability to return athletes to their previous level of activity. When dealing with any person who presents with an overuse injury it is imperative that one determine what weaknesses reside. In many instances there is a commonality in the imbalances found within the shoulder girdle. Frequently patients will present with tightness and muscle bulk in the front of the shoulder which is countered by weakness and atrophy in the muscles in the back of the shoulder and in between the shoulder blades.
In the acute or early stages of a shoulder injury a physical therapist may use an array of various modalities, such as ultrasound, soft tissue massage and ice to decrease the inflammation. Ultrasound functions as a deep heater of the tissue and aids in fueling the healing process while massage helps to break down scar adhesions. Once the signs and symptoms of acuity have decreased a series of stretches and strengthening exercises for the shoulder are prescribed.
When a patient begins to engage in the process of rehabbing the shoulder education is key. As a physical therapist it is imperative to teach patients about their injury and why certain exercises are beneficial or counterproductive. Through sports specific training and education about modifications and safe form, physical therapists can equip people with the appropriate tools to return to the very activity that may have brought them through their doors. In simple terms physical therapy can act as a catalyst for people to achieve equinity and independence in maintaining balance.
The physical therapists at Bounce Back Physical Therapy have been rehabilitating clients with overuse injuries for many years earning a reputation for their individualized sports-specific training and commitment to quality of care. The therapists on staff are happy to conduct a free screening upon appointment for those who may be experiencing pain or are interested in learning about how physical therapy could benefit their body.
By: Sarah Penning, DPT
Bounce Back Physical Therapy
215 Sugartown Rd.
Wayne, PA 19087
http://www.bouncebackpt.com/
References:
Turlington, C. Living Yoga: Creating a Life Practice. NY, NY: Hyperion; 2002.
Yoga and Shoulder Injuries. 2009: 1-4. Available at http://www.acrocore.com/yoga-and-shoulder-injuries/ . Accessed March 3, 2009
Wednesday, October 7, 2009
No Rush. No Distractions.
My oldest daughter turned 16 years old a few weeks ago and last Saturday morning she eagerly awaited her first driving lesson. Now I’ve been teaching for a long time but I never realized what a huge responsibility it would be to teach someone how to drive.
My husband took the first crack at it and brought her to a parking lot to go over the basics. After an hour or so, she wanted to take me around the block to show off her new skills. So I relinquished all control and allowed my baby girl to drive me around for a few minutes. After arriving safely back in the driveway she and I talked about the importance of being a safe driver and how she needed to take responsibility for her actions behind the wheel. I simply told her that as long as she was not in a rush to get anywhere and as long as she was not distracted, that she would be just fine.
Later that night I thought about what I had said. No rush, no distractions, everything will be just fine. No rush, no distractions. I realized that those simple words sum up what I say just about every day when I teach yoga. My teaching mantra is based on reminding Verge Yoga students to slow down and to pay attention.
In simple terms, mindfulness means paying attention on purpose. It means thinking, moving, speaking and acting in an unrushed and deliberate manner. We can practice mindfulness on our yoga mats, our meditation cushions, in our kitchens and in our cars. I was essentially teaching my daughter about being a mindful driver by using a few simple yet powerful principles. And as we all know, these principles can and should be applied to just about everything we do or don't do in life.
No rush. No distractions. Keep your eyes on the road, stay focused and everything will be just fine.
My husband took the first crack at it and brought her to a parking lot to go over the basics. After an hour or so, she wanted to take me around the block to show off her new skills. So I relinquished all control and allowed my baby girl to drive me around for a few minutes. After arriving safely back in the driveway she and I talked about the importance of being a safe driver and how she needed to take responsibility for her actions behind the wheel. I simply told her that as long as she was not in a rush to get anywhere and as long as she was not distracted, that she would be just fine.
Later that night I thought about what I had said. No rush, no distractions, everything will be just fine. No rush, no distractions. I realized that those simple words sum up what I say just about every day when I teach yoga. My teaching mantra is based on reminding Verge Yoga students to slow down and to pay attention.
In simple terms, mindfulness means paying attention on purpose. It means thinking, moving, speaking and acting in an unrushed and deliberate manner. We can practice mindfulness on our yoga mats, our meditation cushions, in our kitchens and in our cars. I was essentially teaching my daughter about being a mindful driver by using a few simple yet powerful principles. And as we all know, these principles can and should be applied to just about everything we do or don't do in life.
No rush. No distractions. Keep your eyes on the road, stay focused and everything will be just fine.
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