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This month we have another awesome posture for you to work on.
What is it??
Hello, Fellow Yogis!
As Friday comes to a close, and the month of May wraps up, we wanted to take a moment to reflect back on the great month that we’ve had. We started off strong with a great Cinco De Mayo celebration and “First Friday” music class featuring some of the music industries biggest “Divos” (Cough Cough MJ, KANYE, BEIBER, BOWIE, JUSTIN TIMBERLAKE)
— To those of you wondering what the **** a “Divo” is ..we will leave you with this spot-on definition from UrbanDictionary- LOL
With some Cinco decor hanging and good vibes flowing you could definitely say there was a”party in the hot room”
Another awesome perk of May was getting another Posture of the month!! Woot-Woot! There is nothing better than having a whole month to grow and focus on a different posture.
Head to Knee with Stretching Pose has some great benefits to keep you looking and feeling great 🙂
Here are a few:
We also had a great back bending clinic this month with former BYP teacher, Louise Giordani aka “Weezy”
The clinic gave students some great techniques and expanded on
Now that our backs are feeling amazing~ we can’t wait to dive into next month’s posture **SPOILER ALERT** it’s the Spine twisting pose!!!
As I take a sip from my water bottle I’m reminded that this month we have new water at the studio and guess what?? We are pretty stoked! Not only is Tourmaline great tasting bottled water, but it’s the only gravity-fed water bottling facility and to top it off the company creates no boreholes in the aquifer, taking only water that naturally bubbles up from the spring— How cool is that!
Want to learn more about the company?? Check it out here: http://tourmalinespring.com/#home
Well hey… that’s the May “Haps” Take a look below for a sneak preview into June 🙂
Recently it has come to our attention how many “yoga myths “are out there, so every Monday we plan on doing a little myth-busting.
A bout of vertigo can put the brakes on a lot of daily activity. Can you still practice yoga? Will it help? Will it make it worse?
As with most questions in life, the answer is, When in doubt, go to yoga.
I have suffered from motion sickness and periodic bouts of vertigo throughout my life. It wasn’t until my early thirties that an ear exam revealed I have Meniere’s disease, a genetic condition shared by my father and sister, and an explanation for vertigo at such a young age.
I cannot say classes with vertigo are easy or fun, but they are a path to feeling better for the rest of the day. To understand how to use your practice to help your vertigo, it’s critical to understand the main causes of Benign Positional Vertigo (BPV).
The otolith organs (utrical and sacculus) in your ear monitor your position in relation to gravity with a combination of fine hairs and tiny crystals. For different reasons, the crystals can occasionally get dislodged from these organs and find their way into semicircular canals that make up the vestibular labrynth. It is the out-of-bounds crystals in the vestibular canals that cause the nystagmus, nausea and dizziness that make up vertigo.
To get on track to feeling better, we must first get those crystals back where they belong. There are several techniques out there to counter BPV. The most popular for years was the Epley Maneuver, which I found effective about 50% of the time and works better if it is done to you by a professional.
In recent years, I discovered the Foster’s Maneuver designed by Dr. Carol Foster. This technique is simple to use and can be repeated until you feel better. It is easily assimilated right in the middle of class if you notice the vertigo returning. Please watch the technique in the video below.
First, perform the Foster’s maneuver prior to class. Because it is ideally done in 15-minute intervals, it is best to do it about 5-10 minutes prior to the start of class. Before you do the technique, lie on your back and roll over to one side and sit up. Repeat on the other side. Note which side made you feel worse. This is the side you will turn your head to during the exercise.
When the class begins Prayanama, it may feel a little bit gross the first few times you drop your head back. If there are still free crystals, they are moving around. That’s why you may feel nauseated or a little dizzy. The exhale breath actually helps to bring the crystals to the back of the vestibular canals where you want them for the maneuver. Go slowly, but don’t skip over it. It will make you feel better in the long run.
Half Moon Pose is helpful in loosening all of the muscles you’ve been tensing since you woke up with vertigo. It’s good for your overall health, so participate. I often find I don’t have a lot of strength when I have vertigo, so don’t be surprised if it looks very different from your usual posture. Complete the lateral flexion (side bends) and the back bend, but skip the forward bend, Hands to Feet, for this class.
The backward bend of Half Moon is the same as the prep phase of the Foster’s Technique. Since the first forward bend in class is about 15 minutes after you did the first set of Foster’s, now is a great time to repeat it. From the back bend, keep looking up and come down to your knees and execute the rest of the maneuver from there while the class completes hands to feet.
In the second set, do not repeat the Foster’s Technique, but skip the forward bend.
Awkward, Eagle, Standing Head-to-knee and Standing Bow can be executed as usual, with one exception. If you have the ability to put your forehead on your knee in SH2K, don’t do that today. Keep your face parallel to the mirror.
Balancing Stick should be done to tolerance. Most people find they cannot come all of the way down to parallel. If you woke up with a full-fledged vertigo this morning, I’d recommend keeping your face parallel to the mirror for this class. This means you will only come down about halfway into the stick pose.
By the time we get to Standing Separate-leg Stretching, if has been about 15 minutes since your last Foster’s Technique. If you are still experiencing a little of that shaky-eye nystagmus, this is a good time to repeat it.
If you are feeling okay at this point, feel free to perform the posture, but keep your face up, above the horizontal plane. For flexible students, you may be able to achieve this by placing your hands on the floor and doing the posture with a flat back. If you are a little less loose in the hamstrings, do this with your hands on your thighs for support.
Triangle can be performed normally, but pay attention to how you feel. You may not be able to turn your head to the ceiling if it is making you sick, especially to your bad side.
So that you don’t reverse the good you’ve been doing with the Foster’s maneuver, please do not go down in Standing Separate-leg Head-to-knee. Setting up the arms and turning to the side is enough for today. Stretching your arms up and lengthening your spine is plenty of hard work anyway.
Tree Pose is not likely to present any problems. Go slowly in Toe Stand to see how far down you can go before the headache and nausea creeps back in. Again, try to keep your face parallel to the front mirror.
Once we get to the floor, it can be very difficult to lie on your back in Savasana with your head completely horizontal. Trying using a block or a rolled up towel to prop up your head to a position where can lie comfortably without the world spinning.
It is okay to perform Wind-Removing Pose with your head slightly elevated, but don’t tuck your chin strongly to your chest.
For the Cobra series the postures are generally helpful for vertigo, but you may need to start and finish the postures with your face parallel to the mirror. This would look like setting up Cobra propped up on your elbows or Full Locust and Bow with your chest already off the floor. On really bad days, I find I need to do the pregnancy version of Locust pose to stave off the nausea.
For the belly-down Savasanas, I generally find that propping my turned head up on two fists is enough lift to stave off the dizziness, but still feel able to rest comfortably. Your rolled-up towel from Wind-Removing would probably work fine here, too.
During the rest of the class, the up and down of each Savasana may be too much for your spinning head. Feel free to sit up between postures or lean against the back wall.
Fixed Firm should feel nice. Go slowly with dropping your head back until the vertigo is gone. Half Tortoise is not recommended until you’re feeling better. It’s really not worth it to try it and start the world spinning again.
Camel is another wonderful back bend that gets the crystals to drop back in the vestibular canals. At this point, it has been more than 15 minutes since your last Fosters maneuver. After the second set of Camel, you’re in the perfect position to whip down into another set. Rabbit should be avoided anyway, so you have a few minutes to do a good, long hold. Remember to hold each phase of the maneuver until the nystagmus stops.
Head-to-knee and Stretching can be performed to tolerance, as long as you don’t drop the head below the horizontal line.
Spine Twist can also be performed as usual, although you may find you need to move your head very slowly through the twist if it brings back the nystagmus.
For the final Savasana you may continue to use the rolled up towel to prop your head or you might find you are feeling well enough to test out a normal execution.
The most important part of this process is to move slowly and with awareness so you can discover what makes your body feel better or worse and stay within your physical limitations for today.
It is recommended with the Epley maneuver that you sleep propped up for the next 24 hours. It does not come recommended with the Foster’s maneuver, but I generally sleep with my head elevated for the next couple of days just to be sure it doesn’t return.
BPV can be initiated or exacerbated by low barometric pressure due to pressure sensitivity in the ear. In times of low barometric pressure, it will help to continue these recommendations both for class and for sleep until the pressure changes.
If you have any questions, ask your teachers for help navigating this difficult time.
Sara Curry is the co-owner and Director of Bikram Yoga in Portsmouth, New Hampshire. When her vertigo is under control, she enjoys spending time upside down with her husband and two kids in Southern Maine.
We just finished another 30-day challenge here at BYP. Every year, I keep saying, “Every challenge is different.” If I am really get down to the meat of it, every day is what is actually different.
The day before the challenge I got really serious with myself. If I can go to yoga, then I should. Don’t skip class just because the challenge starts tomorrow. So I practice Sunday and Monday before we started.
Day One: Man, I am strong.
Day Two: Ugh. I am so glad I know that I can do this. That I’ve done this before. That I will get through this month.
Day Three: Gahd! Why do I do these every year?
Day Four: I usually take six classes a week. Why am I sore after just five days?
Day Five: I’m fine. I’ve got this.
Day Six: I don’t like to do yoga on Sundays. I want to sit in bed drinking tea. Wow. This Sunday morning class has great energy. No wonder people take the Sunday classes.
Day Seven: Holy heavens, I am SORE.
Day Eight: I mean, I’m really sore. Like my joints hurt. Tender to the touch.
Day Nine: Is this yoga even good for you? Maybe this challenge is damaging my joints.
Day Ten: EVERYTHING HURTS.
Day Eleven: Worst class I have had in years. YEARS. More tired and sore than when I had morning sickness.
Day Twelve: Come on. Is this a joke? Yesterday was my worst class in nine years and today, it was breeze. Everything felt 100% do-able. I guess that quote, “Don’t give up before the miracle” is true.
Day Thirteen: I think this yoga is killing me. Or maybe it is my kids who are trying to kill me. Why don’t they ever sleep? Don’t they like sleeping? Feeling rested?
Day Fourteen: As I drove in to the parking lot to the first tender rays of sunlight, I thought to myself, “If I weren’t on the challenge, I would honestly turn around and drive home right now. I don’t even care that I dragged myself out of bed at 5 am and drove all of the way in to town.” After class, I felt like a million bucks.
Day Fifteen: Why are there so many people here at six am? It is dark and cold.
Day Sixteen: Hey, my hip doesn’t hurt anymore. I can actually kick in Standing Bow.
Day Seventeen: Standing Bow feels great, but my Hands-to-Feet has gone backwards a couple of years. I haven’t locked my knees in weeks.
Day Eighteen: I think the yoga is the only reason I am surviving right now. Seriously, could someone sleep past 2 am?
Day Nineteen: I started this morning at -10, by Half Moon, I was back to zero. I am at least a +10 now.
Day Twenty: We have reached cruising altitude. I must say, I also learned a big lesson this week. During the challenge, I’ve had to take and teach a lot of the early bird classes. I usually stay up until about 11 pm each night and am exhausted and miserable the next day. Last night, I took a melatonin at eight o’clock, was asleep by nine and, get ready for this, was refreshed in the morning! I guess I’ve been creating my own personal hell. Not sure why it took my three weeks to figure it out, but I’m grateful for the lesson.
Day Twenty-One: Single digits, baby. By now, it’s gotten easy. It’s just what we’re all doing. #everydamnday It also helps that I’m getting more than five hours of sleep at night.
Day Twenty-two: I floated through today’s class. I wasn’t always 100% present, I know that, but we started breathing and the next thing I knew, we were doing Stretching and laying down for final Savasana.
Day Twenty-three: I worked 63 hours this week and was still able to make it to class every single day. I think coming to class is how I survived this week with grace.
Day Twenty-four: Full-on space case today. I started Standing Bow while the whole class was setting up the second set of Standing Head-to-knee. I set up Floor Bow instead of Full Locust. I kept hearing people laughing and wondering what the joke was about. Whatever it was, I didn’t have the mental grit to stay present today.
Day Twenty-five: I felt so strong today. From the first breath, I could feel how strong my abdominal and chest muscles were. I worked so hard in each set up to nail my alignment and depth that I spent most of each posture just holding it in stillness and listening to my breath. What an incredible feeling!
Day Twenty-six: I’m sleeping, I’m eating well, I’m stretching. Life is freakin’ grand.
Day Twenty-seven: I woke up and had a long conversation with my husband about how we could take today off and just do a double Tuesday. Thankfully, we came to our senses and got up off the couch after the Pats game and took the Sunday Sermon.
Day Twenty-eight: Right on time, two days before the start of my cycle, I walked into class with one of my normal outfits on. It didn’t fit right. The top was rolling down. I felt like I had a wedgie. “What makes you think this is a good outfit? It looks awful.” My stomach was sticking out. I felt terrible.
As we started the breathing, all I could think of was how uncomfortable my clothes were. And then we started Half Moon. As my body created those familiar shapes, I could see myself in the midst of all of my hormonal discomfort. It reminds me of this scene from Hook. “There you are, Peter.”
Day Twenty-nine: She-ra, Princess of Power is back! I worked so hard in this class I was high for hours after. My legs locked immediately in Hands-to-feet. I felt like Standing Bow was finally getting higher. I was rock-solid in Standing Head-to-knee. Yoga is SO FUN!
Day Thirty: Wow. This was a hard one. Sore, stiff, tired at the crack of dawn. In a funny way, I can’t believe it is already over. Where did 30 days go so quickly?