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QUESTION:
Although there seem to be alot of postings in this group that don't
seem to be related to yoga I was hoping to tap into the collective
wisdom of experienced yoga practitioners on alt.yoga.
I am a typical newbie to yoga and, although I know they are not
recommended on this site, I am using the first of a power yoga series
of videotapes. It does not matter which one though because my concern
is one that I have had even prior when pursuing other fitness
activities. It is of course now being aggravated when I practise yoga.
That is lower back pain.
I do not understand how you can work to improve the flexibility and
strength of your back when the simplest of poses seems to cause pain.
The pain is like a seizing up of the lower back which makes it
difficult to straighten or move.
This sounds rather severe and I guess it is when it is at its worst
but I can experience the same discomfort after a long, long walk or
run. The good part of this is that although I have this problem, I am
able to comfortably do many poses while maintaining good form and
control. I pay alot of attention to technique and breathing to ensure
I get the maximum from my workout.
I am trying to figure out how to work the lower back without
overexerting it. This is proving difficult and I was wondering if
anyone could suggest poses, modifications or even stretches that might
help?
ANSWER:
I came to hatha yoga because of lower back pain. I was in a sever car
accident in 1991 (as a pedestrian). This destroyed my spine. I was already
living with a spondylolothesis L-5/S1 Major surgery was indicated, but with
the help of a regular and rigorous yoga practice in a year I had moved my
spine back into alignment making the surgery unnecessary. I have the before
and after x rays to prove it. Over the last 12 years I have had repeated
x-rays that have showed in that time no disc degeneration at the injury
site. My history makes believers out the doctors.
Most popular forms of yoga out there are for already healthy people, the
teachers are not adequately trained to protect people with medical
conditions. Astanga, Power Yoga, Bikram, and so on, can do real damage.
Especially if someone is following a tape and not getting feedback from a
qualified teacher. A habitual non-alignment will turn into a chronic joint
problem. For some people this can be something as simple as hyperextending
the knees when asked to straighten the legs or possibly having tight
hamstrings that tip the pelvis and put too much pressure on the lumbar in
forward bends. Many times the asana will seem comfortable but it isn't
until the next day that one realizes they have gone somewhere beyond the
structure of the body. Before turning asanas into "jumpings" a student
should have a complete mastery of the asana, and learn to "play the edge"
the pose.
The are many modifications you can do to poses to customize them for your
body. A master at finding these modifications is BKS Iyengar.
Mr. Iyengar was one of a number of Yoga teachers that brought Yoga to the
west in the 50's and 60's. He has written numerous books on the practice of
yoga. His book "Light on Yoga" has become a "bible" to a number of schools
of yoga. His latest book "Yoga the Path to Holistic Health" is really a
must read for the practicing yogi. It has terrific illustrations of asanas
as well as modification you can do to help with back problems. You can find
these books at most yoga studios or Amazon.
His students have set up institutes throughout the world and a system of
rigourous training to insure that Iyengar taught teachers have a consistent
method of teaching. Most certified teachers will be able to look at your
asanas and quickly evaluate what you are doing to hurt yourself.
Two Web sites about Iyengar Method Yoga can be found at:
http://www.iyengar-yoga.com/
http://www.bksiyengar.com/
It would be worth your while to find an Iyengar teacher in you area (check
the above site), pay the $15 for a class and get some specific advice.
Power Yoga is total baloney. Yoga has nothing to do with
exercise. Combining yoga and exercise is a waste at best
and excuse/ delusion at worst. Hatha yoga is not simply an easier
way to do aerobics in a trendy way. You will not learn
hatha yoga from Power Yoga. It is important to hold a pose
and rest. If you do not do this you will not learn to move
energy. If you are substituting yoga for aerobics you will
simply have a watered down workout. I exercise a lot but
do not confuse exercise with hatha yoga. The worst thing
about Power Yoga is that you think you are doing yoga
and are not. So you tell your friends stories about what
you mistake for yoga. Quit this fad after awhile
from little or no benefit and say you too once did yoga.
Pass out wrong information. I am not saying you will get
no benefit. There is benefit. But not as much as aerobics
and no hatha yoga benefit.
Get a checkup on your back by a doctor - your back is nothing
to take chances on. Of the 3 books I have on lower back pain they
all emphasize taking work off your lower back by stengthing your
stomach muscles.
Also, never go from a sitting position to a lying position on your
back straight backward. Always lower with more strength on
one side or the other - this is particularly important if you have
lower back pain and if you are older.
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