Yoga as Therapy

'Just start where you are'  Pema Chodron

Wrist Problems & Yoga Practice by John Friend (Anusara Yoga)

Clearing wrist problems is not only a matter of strengthening the wrists; a high percentage of wrist problems have their origin in shoulder misalignments, too. The first thing to do is to open and balance the shoulders through a variety of poses performed with good alignment.

The next key therapeutic step for the wrists is to strengthen the flexor muscles of the forearms (the muscles on the underside, or palm side, of the forearm). Do this through isometric actions in basic positions, while bearing light weight on your hands. It is essential to place the hands on a firm surface, shoulder-width apart; and make sure the creases of the two wrists (where the back of each hand meets the forearm) form a straight line. The fingers and thumbs should be evenly spread. The four corners of each palm (the index finger mound, mound of the thumb, little finger mound, and outer heel of the palm) should be evenly anchored on the firm surface.

To build isometric strength in the flexor muscles, claw the hand on the firm surface so that the tips of the fingers and the four corners of the palms press down and draw back toward the shoulders. Keeping the finger pads down, bend the fingers slightly and lift the center of the palms up without lifting the four corners of the palms. The flexor muscles should firm as you attempt to move the head of the arm bone backward in relationship to the torso.

It is important to note that wrist problems will be aggravated if:

Your weight falls to the outside of your hands.

Your index finger knuckle lifts away from the foundation.

Your weight collapses to the heel of the palm.

Basic positions include an L-pose with hands on a table top; Child's Pose with the arms extended forward; bearing your weight on all fours with hands in front of the shoulders; and Adho Mukha Svanasana (Downward-Facing Dog).

Start with poses that bear less weight, then increase the weight on the wrists as you are able to maintain good alignment and proper muscular action.

If you follow this general advice, you will experience some freedom from your wrist problem. With regular therapeutic asana practice, carpal tunnel syndrome and other common wrist issues can usually be eliminated.

Regaining Flexibility by Dr. Timothy McCall

It is natural to lose some flexibility when you stop doing practices that build it. Most people lose flexibility anyway as they get older, and any layoff from practice can worsened that trend. It's likely that the connective tissue, or fascia, that surrounds both muscles and individual muscle fibers has shortened, and now you must work to gently stretch it.

The key is patience and persistent practice. Better to back off a bit from intensity, so that your breath and mind stay calm and relaxed, and only go deeper into the pose as your body invites it. People debate about how long you have to hold a pose to relax the fascia, but in general, longer holds of a minute or more are likely to be more effective than brief holds.

Foot Pain & Fallen Arches during Yoga Practice

by Aadil Palkhivala

Being flat-footed myself, I know how sharp and agonizing the pains in the arches can be. I used to get them constantly during the first decade of my practice. Now I do not get pains any more.

There is a three-part solution. First, a daily practice of Virasana, which stretches the top of the foot and strengthens the arches, is necessary. Do Virasana (with buttocks on a folded blanket or a block if necessary) for 10 minutes each day before bedtime. In fact, do Virasana whenever possible. I have found that doing Virasana for a cumulative time of about 45 minutes each day helps dramatically in reducing the pain.

During the practice of this wonderful pose, massage the arches of your feet, pressing on the arches as if cultivating an arch with your thumbs. Also, spread your toes as far apart as possible to avoid foot cramps during Virasana.

While practicing standing poses, carefully press the big toe mounds and inner heels down into the floor, and powerfully recoil the arches up into the inner ankles. This may be difficult initially, but will eventually build the strength that you need in your arches.

Finally, to further strengthen your arches, sit on a chair and put a flat, large sheet of paper on the floor in front of you. Place your heels on the paper and roll it into a compact ball using only your toes to do so. This may also cause a little cramping in the arches initially, but will strengthen them in the long run. To relieve the cramping, sit in Virasana with the toes spread and massage the arches strongly with your thumbs.

articles courtesy of Yoga Journal:http://www.yogajournal.com

Yoga practices can be very helpful & therapeutic

for not only helping to improve the condition but also to learn techniques which help to cope with life's challenges in a holistic way.

The following articles are by leaders in the field of yoga therapy & practice and are offered for interest only.

Please consult your health practicioner before embarking on a therapeutic program of any kind

& listen to your own innate inner wisdom to know if an approach feels right to you: take responsibility for your own well-being!

We have yoga therapists on our staff who can help you to deal with specific conditons.

For more information, contact us at 250 813 3254 or breathingspace@telus.net