I have chronic pain & you want me to do Yoga? Yes, the two can go together. Learn how.

What if you could learn how to move safely?
To live your life again, with more ease.

What if you could learn how to tune into your body’s signals in a way that can best guide you?

Pain is definitely complex and there can be a whole range of contributors to your individual experience of pain. It’s usually not just one thing which is why looking for the ‘thing’ to fix the pain doesn’t usually work. Particularly over the long term.

What if you had a safe place to practice what yoga offers?

  • gentle movement practice
  • breath practices
  • meditation or mindfulness practices
  • awareness practices

What if you had a community of others to be with who face similar concerns, uncertainty and questions, while you explore this?

What if you could learn that you are capable of changing or modulating your pain.

What if you could learn a little more to understand pain, what might be contributors, and what might best help to change your experience of pain?

What if you could learn how to work with your breath to help modulate your pain?

What if you could learn to notice stress and muscle tension which may contribute to your pain?  Often, these lay just under your current level of awareness.

What if you could learn ways that might help you to sleep, as we do know sleep is often a factor in the experience of pain.

What if you could learn more about your nervous system and your brain and how adaptable these are? What part they play and how this means your pain is adaptable as well.

If any of this is of interest, resonates with you or you’re curious to find out more there is still time to register for the next series of Pain Care Yoga Classes. You can find more information here, or feel free to send a question here or by emailing me at info@yogatoolsforlife.com

** Tuesdays and Thursday mornings in Stittsville, starting November 5th.

Yoga Tools – Awareness

imagesThe bumper sticker on our last Yoga Tool was to recognize that just as we take a drink when we are thirsty, eat when we are hungry, we need rest when we are weary. All of which requires first, awareness of a particular sensation in our body.

There are signs and signals speaking to us all the time, but are we really listening?

Are you like me in that you eat regularly on a schedule or do you listen to the signal telling you when you’re hungry? Do you sleep only at certain times of the day or are you paying attention to the signs that you need to rest? These are two indicators built into the survival mechanism of our body. Similarly, if you enter a room with a smell so strong it seems toxic you know to immediately step out again. If you are suddenly ill bringing up something you ate, again a signal. Your brain’s number one job is to keep you safe and protected.

Pain is no different. It is a signal from your brain, a call to action.

Below is a quick and easy Tool to begin learning to sense information your body or your brain, is providing. I often use it in the beginning of a yoga class, to bring some awareness to what we’re about to do.

one-to-fiveLie with your back on the floor. Bend your knees and place your feet hips-width apart. Let your knees gently fall towards each other, resting easy and comfortable.

Now, begin:

To sense what you feel in terms of your body’s contact with the floor. What parts of your body are in contact with the floor? Is the surface of the floor hard, soft? Are you comfortable? Do you feel the support of the ground below? Lean in. Feel grounded. Feel supported.

To feel your breath moving through your body. Where do you first notice your breath? In your chest, your lungs? Your nostrils? In your belly perhaps? Does the air feel smooth flowing in, and out? Does it feel forced, soft, cool, warm? Can you sense movement, in tune with your breath, elsewhere in your body?

To notice the tone of your muscles. Are your muscles at rest, tense, or sore? Where in particular do you notice any tension? Where might you find softness? Can you soften the areas around your eyes? Let your jaw, feel relaxed. Your tongue loose and soft in your mouth. Can you contract a muscle somewhere and then for contrast, let it go?

To pay attention to your heartbeat. Can you sense it? Can you feel it? Where do you feel it?

Going even deeper, can you feel or sense the blood flowing through your body? 

If you can’t feel a particular sensation, just notice that. Without judgement. Just let it be.

Body / Breath / Musculature / Heartbeat / Bloodflow

5 steps inside…

Take some time each day to first, pay attention. Build awareness.

Practice this once per day over the next week.

*Note: If you’re typically a doer, go-getter, Type-A, cannot sit still type of person, consider doing this AFTER a workout, brisk walk, end of your day, when you’re more likely to be at ease with the sense of quiet and stillness this exercise asks of you.

Yoga Tools – Rest Easy

Life is not easy. For any of us.  There is more than enough to do, day in and day out. Stressors at work, at home or elsewhere.

So cut yourself some slack. Give yourself permission to rest. 

restStart with just 5 minutes.  Do this at least once a day. Do it twice if you like. But do it consistently.

You might want to set a particular time for this. Perhaps at mid-day, or early evening. It’s not often you need to rest first thing in the day and this 5 minutes isn’t meant for sleeping, so not too close to bedtime either.

  1. Either lie down or sit in a comfortable position (*see below for IMG_9231.JPGspecifics). It’s preferable to lay on the floor but if you’re unable to do so, a bed or sofa is fine.
  2. Set a timer for 5 minutes.
  3. Close your eyes or soften your gaze.
  4. Begin to breathe in and out through your nose (close your mouth).
  5. Be here for 5 minutes, just breathing naturally. Don’t try to change anything about your breath.
    • Notice where you feel your breath. It might be most noticeable in your nostrils, maybe in your chest or perhaps your abdomen.
    • Notice how your breath is moving. If there’s any particular quality to it such as smooth, interrupted, easy, strained.
    • Then just breathe. And just notice.
    • If your mind wanders, as it’s likely to do, just bring your attention back to your breath. Feel where it’s moving through your body, where you notice it. Try not to judge the wandering of your mind as anything either good or bad.
    • And just breathe. And just notice.
  6. When the timer goes off, slowly open your eyes. Roll over and stand up.

Notice what you feel. Mentally or physically make a note of what you experienced or noticed.

Keep practising for a week.

Check in with me next Tuesday and we’ll expand on this practise.

If… you can’t find 5 minutes in your day? You might want to look at that.

If you have any questions or comments, post them below.

* Positioning if seated

  • Sit forward on a chair so your back is not touching the back upright portion of the chair.
  • See if you can feel your ‘sitting’ bones (ischial tuberosities) and let your weight be supported there.
  • Have your feet planted on the floor, hip-width apart.
  • Hands comfortably on your lap.

* Positioning if lying down

  • Lie on the ground, perhaps on a carpet or mat if available. If you have back pain, you may want to use a rolled up towel, yoga mat, etc. to slip under your bent knees for support.
  • Hands can be by your side or placed on your belly.
  • Notice the parts of your body supported by the hard surface of the floor (heels, hips, shoulder area, head).