Can I do yoga even if I have....?

Judi Harvin
Do you have a chronic physical condition that impedes your movement? You've heard so much about yoga being a huge benefit for certain conditions...are you wondering if it may be right for you?

The answer is, maybe.

Recently I received an email from a student named, coincidently, Judy, that included these lines:

I recently had  2-level spinal fusion surgery. I have congenital stenosis in my entire spine and was told that certain activities...will be useful to me going forward (for example, in the cat-cow tilt, the “cat” part) and certain activities that scrunch up the spine will make my condition worse (in yoga, the “cow” part or sun salutations, etc.)  I am thinking there is no such class as one that has only the poses that are good for my condition and am wondering how beneficial even a “gentle yoga” class is if I can’t do all the poses...

...It is a great discipline for me to have to be absolutely obedient to my doctors, and to get used to my new reality.  I lost 102 lbs and had made physical activity an important part of my life – strength training, running, etc. Now the strength training that will help the osteoporosis is forbidden due to the sad state of my spine… on the other hand, I can’t imagine going through this surgery 100 lbs heavier.
 
How much can that class be geared to an individual? Do students just sit during the poses they are not supposed to do?

I suggested a couple private sessions so we could determine her abilities, and how to modify if she does decide to join a group class. However, I also was reminded of a student in one of my classes, Maria, who I thought might have some insights. I emailed Maria, asking if she could contact Judy and offer some thoughts. Here was her response:


Judy,
Sorry to hear about your challenges.  It can certainly be difficult adjusting to our changing bodies, and finding physical activity that is satisfying both physically and emotionally.  -- I am happy to share with you what my current physical condition is and what has helped me.

In my youth, it was discovered that I have scoliosis. Condensing a lengthy story, I decided to have surgery in my late twenties to minimize the 72 degree and 68 degree lateral curves of my spine, so that I now am fused T4 to L4.  In addition to the inflexibility that Judi noted, I also have severe degeneration in my lower vertebra (L4 L5 S1) with stenosis and also in my cervical spine (C3, 4 and 5).  So I am quite limited in terms of doing many of the poses in yoga. 

However, yoga has been wonderfully beneficial to me, and I find that all of the teachers that I have encountered at Focus Yoga are knowledgeable and certainly supportive of individual students doing what they need to do for their own bodies.  I feel that I have a  pretty good sense of what works for me (that is, what is challenging but OK) and what I need to stay clear of.  Much of that came with trial and error. In my own personal experience and stories I have heard from others with bone/spine issues, you can start with the information that surgeons tell you, but a knowledgeable physical therapist will often have much more information on what is good for you to do and what isn't, once they understand what the surgeon has done and gets to know how you can move and what causes you pain/discomfort.  (My surgeon actually cringes when I tell him that I ski, take yoga, etc.  He is an excellent surgeon, who knows medicine, but understanding exercise is not his forte.)

I had been away from yoga for a few years (as well as a few years older and stiffer) when I came to Focus Yoga.   I certainly feel like there are a number of poses that I simply cannot do (either because I physically cannot get into that position or because even attempting them is not good for me).  However, I either assume a modified version of the pose (and Judi and the other teachers typically have many to recommend) or I do something entirely different, but something I know is good for me. After class, I may be a little sore, but I can stand much straighter, taller, and feel healthier and more energetic than at any other time since my last yoga class. 

At Focus Yoga, Judi has created a very supportive environment in which you always feel challenged from whatever level you are at in your practice.  And, as Judi mentioned, there is also the spiritual part of yoga that has nothing to do with the physical poses, and that is also addressed in the classes.   This I also find wonderfully beneficial.

Without a doubt, I know that my body is definitely stronger and more flexible when I practice yoga.  Being away from exercise in general (and yoga, in particular) is really bad for my body.  I definitely hurt more when I am away from it.   I think that taking a few private classes with Judi would be a great way for you to be able to understand what is best for your body.  And creating that "space" in your spine is something that I believe that you can probably learn to incorporate into just about all of your poses and any yoga class that you take.

So, I would highly recommend yoga to you -- although you may be limited, there are many, many benefits.  And most of all, I recommend that you keep moving.  Being inactive is probably the worst thing that you can do for your body and your spine.

Feel free to write back. 

Take Care.  Be well.
--Maria

If you or someone you know has a physical condition that you feel may benefit from a yoga practice, but you aren't certain, please feel free to contact us at (708) 387-2006. We can discuss and hopefully help! If you feel these words may be of help to a friend you know, please be a good pal and pass this on!

Creating Balance with Ayurveda

"Balance" is a big word today. We talk about creating balance in our lives. Balance means the perfect proportion; whether it's work and play, energy, or our checkbook. 

In Ayurveda, good balance means a good life. It means optimal health. It means perking along efficiently, being productive, and enjoying quality leisure time. It means good health, managing stress, and feeling harmony with your environment. Creating this utopian life means constantly monitoring "balance." What constitutes balance is different for each of us. In Ayurveda, just what are we trying to balance?

Everything we know is made up a varying amounts of five basic ingredients: air, ether, water, fire and earth. This includes you and me. We have each of those elements in us, but the proportions differ from person to person. Instead of looking at proportions of each of the five elements individually, Ayurveda has simplified this by organizing the elements into three main groups, the doshas. In optimal balance, we each have a predominant dosha, or a unique blend of the doshas. Once we know what our dosha or blend is, we can use that information to maintain balance. 

Here is a simplified snapshot of the doshas; do you see yourself below?

If you have a lot of fire and water, this means you have a lot of a quality we call pitta. In balance, you are motivated, a leader. You are strong and focused. You are organized and have high standards. Out of balance, you are prone to irritability and anger, ulcers, rashes and becoming overheated.

If you have a lot of earth and water, we'd call that kapha. In balance, you are patient, loving and kind. You are a nurturer. You have thick hair, oily, luminous skin and a full figure. Out of balance, you can be lethargic, unmotivated, prone to gain weight. You may suffer from congestive issues. 

If you have a high proportion of air and ether, we say you have a lot of vatta in your constitution. In balance, you are creative, expressive, and highly active. You have a thin figure, hair and features. Out of balance, you are anxious, have trouble focusing, and are prone to dry skin and constipation.

Of course, I've only listed only a few of the characteristics of each dosha. But, they may be enough for you to say "Ah-hah! That's me!!" Or, you may have varying amounts of each. For example, I am a blend of vatta and pitta; I often feel cold, I have dry skin, and I'm creative, but I can also be very ambitious and motivated. And guess what? In the spring, I'm lethargic, a sign that yes, I even have a little kapha.

While we each have an optimal balance, outside forces constantly work to disrupt that balance. These forces include the time of day, of year (such as my spring example above), and of life. Do you notice that you feel energetically out of balance at certain times of the day? How about the time of year? How does a hot summer day affect you? A cool, dry fall day? 

In Ayurveda we recognize the rhythms of nature and forces of life, and how they affect our unique balance. Armed with a little information, we can anticipate these forces. Once we learn the formula, we can look at things such as activities and diet that will help us maintain our balance when life is giving us a little shove. 

If this looks interesting, please join me for a workshop "What's My Dosha? Your unique balance applied to yoga, diet and life" Wednesday, March 20, 5:30 - 7:00pm. You will get a better understanding of your unique doshic blend, what yoga practice will best serve you, what foods will best nourish you, and what routines will help keep you in balance as you walk the tightrope of life.