Being mindful of me

I practice a lot of yoga. And I cycle (while teaching indoor cycling) five times a week.

I teach 11 yoga classes a week (and sometimes a private session) along with my cycle classes every week.

As a teacher I give to my students physically, emotionally and mentally.

All teachers need to take care of themselves.

On Wednesday night while teaching my evening yoga class I started to notice my low back aching (not an uncommon thing).

Once class was over I noticed it more. And by the time I got home it was quite bothersome.

I had my dinner and got ready for bed. I then practiced a couple of Restorative Yoga backbends: heart opener over a rolled blanket and supported bridge with a bolster.

I have Kyphosis (upper hunch back) and Lordosis (lower sway back). Low back discomfort or pain happens at times for me.

I took it easy the next couple of days while teaching. Cycle I didn’t ride as hard. I was mindful with my modifications with students in yoga. I like to be helpful with props and getting what students need. I made sure to be careful and not bend over as much as I usually do.

I … Continue reading

Learning about my sway back, core

On a day when I can sleep in, which is usually 6:30 a.m. Yes, 6:30 in the morning is sleeping in for me. How sad …

Anyway, Fridays I normally work from home. So I usually just roll out of bed and turn on the computer and work.

Today I got up about 5:45 and headed to the gym for a 6:30 a.m. hard core class.

Will pushes us pretty hard. But he never gives you a hard time if you take a break or just can’t do something. He will come over and correct you or give you an alternative.

The last 10 minutes or so of class we do ab work. In a lot of the ab exercises my back can only handle so much and I just can’t continue with the discomfort in my back.

So I asked him about it after class. I mentioned my weakish core (no matter how much yoga and abs I do I still don’t have a super strong core), my back issues, like my kyphosis, which is a curvature of the upper spine, and my sway back, which Will told me today is called lordosis and he also … Continue reading

I’m not interested in hurting myself

Today during my Vinyasa yoga class I thought about what Vickie, one of my yoga teachers, says to the class when she puts us into a challenging pose … I’m not interested in you hurting yourself or I am not interested in you hurting your insert body part here.

I have kyphosis. One time in a yoga class the teacher told everyone that old people have kyphosis, which can be true. But I have it, too. I have a slight curvature of the upper spine, which can give me lower back pain. I have weak back muscles and a weak core. A strong core makes for strong back muscles. I continue to strive and work on both.

In class tonight we focused a lot of work on our lower backs. Eventually I really started to feel it in my back. So I took a step back and focused  on not hurting myself and taking care of me.

I gave my back and body and mind extra time in Child’s pose tonight. And Lily, the yoga teacher tonight, came over and helped me get deeper into the pose. She has an amazing touch and is training to be a massage … Continue reading

Aligning the spine in yoga

I attended the 6 p.m. yoga class, which Baxter normally teaches. I forgot he is in Costa Rica this week for a yoga retreat.

Dominick was the sub. I like Dominick’s teaching style and he is funny. But his class starts at 4:30 on Mondays and Wednesdays. So I can rarely go. But I do enjoy when he subs one of my regular classes.

Today Dominick focused on the spine and back.

Focusing on the back/spine/alignment is always good for me. I have bad posture, kyphosis, weak back muscles, not the strongest core, low back pain and a strong lower back arch.

Dominick talked to us about the natural alignment of our spines. He had us hold full forward bend. And then half way up with blocks under our hands to help us really focus on keeping the back straight.

We also focused on hinging at the waist instead of rolling the back down. This also helps keep the back straight and engaged.

Every pose we performed today we focused on the alignment of the back and our breathing through the front and then down the back. We held the poses much longer while focusing on alignment … Continue reading

Taking care of my back with support

I have back pain. I have for years. When I was in my early 20s I went to the doctor because of my bad posture and almost constant aching pain in my lower back.

My doctor sent me to an orthopedic surgeon who told me that I have a mild form of kyphosis. The simple way to explain: I have slight scoliosis.

I went to physical therapy and most of my back pain has disappeared. I still have it at times. But nowhere near as painful as it was more than 10 years ago.

The past week or two my middle to upper back has been sore. But not really back pain. More like sore muscles. Maybe because I am trying to do more weights and abs? Not really sure.

Yesterday in yoga we did bridge pose. We also had the option to do wheel, which I can do, but I decided to stick with bridge two of the three times we inverted. The third time I went with a supported bridge pose, which is pictured above and provided by Do … Continue reading