Injuries, research, physical therapy, and teaching (and a little rambling)

I have a lot to cover on this post and I apologize for my blog absence. I am struggling with a low back injury (and consequential pain all the way up my spine) and how to modify my physical yoga practice and teaching to keep me healthy and continue to do what I love... teach.

I have been under the care of two physical therapists that were treating different problems but with similar therapies. One expressed that I had some SI joint issues, and had me doing some nifty exercises to strengthen the core and stabilize the SI joint (hips). She also advised to forgo vinyasa-style yoga as the SI joint problems are MOBILITY issues... the dysfunction was happening when I moved (from neutral or extension to flexion). Hence, not doing fast forward folds was the way to go.

One exercise worked the outer hip flexor (abductor) of the dysfunctional side well, and another worked, alternately, the adductors (inner thighs) and then abductors (outer). The interesting part her is that when I first did the inner thigh work, I felt a small but releasing pop in my pubic area, which was the pubic symphasis (the joint at the front of the pelvis where the two halves meet, created your public "bone") realigning.

A few others were meant to help strengthen the core but required twisting on my back with legs bent. At first this was a good exercise, and made me feel capable. But now, six weeks later, any twisting is out of the question. The problem has increased rather than decreased, perhaps in part to my resistance to 'slow down' and in part my carelessness in doing exercerbating tasks like putting Eli into his car seat, bending forward to reach into the fridge or laundry, or even turning the wrong way in the shower to wash (no joke).

I went to the HMO-based PT and was working on the strict diagnosis from the radiologist of spondylolysis (a defect or break in the pars or one of the bony processes along the side of a vertabrae) and grade 1 spondylisthesis (shifting of position of the affected vertabrae). These symptoms can exist in someone and they might NEVER know it. Pain is one indicator of a problem, that could mean some nerve (and there are many radiating here) is being irritated. Another indicator would be weakness in the lower limbs, bowel/UT issues, backache, numbness, etc. Ever since I moved to CA I have had discomfort in my low back that I thought was just a chronic issue that was alleviated with regular yoga and chiropractic visits.

But now I'm coming to think that THAT was the first indication that something was amiss with my L5-S1 joint (the connection between the lowest lumbar vertabrae and upper sacral one). And then more recently, when extending my spine deeply in up-dog (urdvha muka savanasana) or even warrior 1 (virabhadrasana 1) I would get this sudden and disconcerting weakness in my legs.

In any event, this summer I went to an SI joint workshop, and while trying to get deep into a twist, something popped. Maybe it was the last straw, or maybe it just took me to a place so deep (with incorrect pelvic positioning) that I FINALLY felt the defect in all it's irritating glory.

Note: If you have SI or low back issues, when twisting, it is recommended to LET THE HIPS MOVE WITH THE SPINE..in other words, DO NOT fix the hips and try to twist the spine away from them. That lumbar/sacral area only allows 5 degrees of axial rotation, so forcing it can punish the SI joint, making it flex rather than stabilize, and/or overtax the thoracic and other lumbar vertabral joints, creating more problems.

So I have been doing some reading about the spine, and trying so hard to NOT further compromise my life line during my practice and teaching. It's so important for me to be a good example of yoga, which would include demonstrating poses accurately...and yet I cease to follow my own advice when I take chances with my own health and stability by overdoing it. I need to continue to develop my teaching skills to create a learning environment where I can TALK to what needs to be done, use my hands to help students align properly, and create SPACE for the motion of breath which EXCLUDES putting yourself into postures that cause PAIN. I have to think of myself not so much as a teacher than as a facilitator...one who is ALSO a student that needs to be mindful. Today I am going to see a rheumatologist who I hope will offer me advice on what is really wrong, what I can do to help heal, and maybe an MRI too so I can SEE what is going on.

I hope that I do not disappoint my students by being restricted in my own movements. I want to offer then a good yogic experience even if I can't throw down with a Parsvottanasana that embodies strength and grace and looks like a page from Yoga Journal. So much of that is letting go of ego, I know, but also from wanting to feel capable, healthy and secure in my own body.

I know this process is helping me to truly practice yoga off the mat..and that is what makes me a better facilitator because I can exemplify the yogic skills gained that have nothing to do with asana - things like removing dukha (bad space) and filling up with sukha (good space)...like regulating the flows of apana (downward/outward energy) and prana (upward/inward energy), and ultimately, calming the mind to free it.

More About Me

I have been a yoga enthusiast and practitioner for over eight years, and went into the practice to help heal my body during a time physical and emotional illness. For me, practicing and teaching yoga is a lifestyle and lifetime commitment to bring the joy of yoga to every person that I can.

For children my style incorporates music, books, and crafts into yoga-oriented play, where I help them learn how to energize and calm with breath. For adults I utilize an eclectic hatha yoga blend of styles, from Iyengar and Anusara to Restorative and Vinyasa, to exercise the body and help calm the mind. An emphasis on yogic breathing with instruction in pranayama techniques, discussion of pose alignment for best practice, and plenty of time in savasana round out the class experience.

I have accreditation in children’s yoga, am finishing my 200-hour RYT certification from Himalayan tradition-based Yoga Well Center of San Diego, and have a formal certification in prenatal yoga (RPYT). My personal experience with injury and illness have helped me to understand the needs of students that may hesitate to do yoga due to condition, injury, flexibility, or age. Because I firmly believe that yoga is for EVERY body, I strive to design classes to suit all students’ needs, and offer modifications for EVERY ability level.

Whether you are experienced in yoga, or never owned a mat, I welcome you into my class and pledge to provide a yoga experience that will help you be more present, more confident, and more healthy.

Yoga at the Allied Gardens SDPL branch

http://www.facebook.com/events/154090101397932/ Please note that they will only be able to accomodate 18 people per class. Class attendance is first come, first served. Join us Wednesday evenings 6:30-7:30 for "Hatha Yoga for Adults." Aryn Rannazzisi leads a gentle paced class combining breath work and postures (asanas) to promote strengh, flexibility and balance. This all-level class will include inversions, backbends and sun salutations. Please bring a mat or large towel and a hand towel or strap to class. *Brought to you by the Friends of the Benjamin Branch Library*

About Yoga

The beauty of yoga is that people come to practice for many reasons – stretching, strengthening, flexibility – but always gain so much more. From the first practice, you can experience energetic, muscular, mental and emotional shifts. Yoga affects these deeper levels because it brings new awareness of the body. It brings breath and consciousness to all the muscles and tissues; from the very beginning you become more in tune with what your body needs on and off the mat.

Everyone can do yoga, no matter what the fitness level, size, shape, or age or ability. I firmly believe and teach that “Yoga is for every body!”

FREE San Diego Library Classes - in partnership with Yoga Vista Studio

Library	FREE Yoga Class	Day/Time	Dates
Encinitas Branch San Diego County Library 540 Cornish Drive Encinitas,CA 92024 760-753-7376 Contact - Patricia Williams Encinitas Branch Librarian - 760-634-6453	Toddler Yoga	2012 2nd & 4th Mondays  Ages 18 mos - 2 yrs 12:30 PM - 12:55 PM Ages 3 yrs - 4 yrs 1:00 PM - 1:30 PM	2012 May 14 Jun 11 & 25 Jul 9 & 23 No classes in Aug Sep 10 & 24 Oct 8 & 22 Nov 12 & 26 No classes in Dec
Encinitas Branch San Diego County Library 540 Cornish Drive Encinitas,CA 92024 760-753-7376 Contact - Jacqueline Encinitas Branch Librarian - 760-634-6454	Gentle Yoga Bring a yoga mat and towel.	Bi-Monthly Thursdays 2:00 PM - 3:00 PM	2012 May 10 and 24 Jun 7 and 21 NOTE CHANGE! Jul 5 (2-3pm) and Jul 23 (3-4pm) Aug 9 & 23 Sept 13 & 27 Oct 25 Nov 8 (Closed on Nov 22) Dec 13 & 27
La Jolla Branch San Diego Public Library La Jolla/Riford Library 7555 Draper Ave La Jolla, CA 92037-4802 858-552-1657 Contact - Laurie - lbailey@sandiego.gov	Baby & Me Yoga - Ages4 weeks to crawling - 10:30-10:55 am Mommy & Me Yoga - Ages 3-4 yrs - 11:00 - 11:25 am	Fourth Friday of every Month - 10:30 and 11:00	2012 May 25 Jun 22 Jul 27 Aug 24 Sept 28 Oct 26 Nov 30 Dec 21  2013 Jan 25 Febr 22
Mission Valley Branch San Diego Public Library 2123 Fenton Parkway San Diego, CA 92108 (858)573-5007	Kids Yoga Kids Ages 2-3 Mondays - (1:30 PM - 1:55 PM) Kids Ages 4-5 Mondays - (2:00 PM - 2:30 PM)	Starting June 2012 - NEW day 1st & 3rd Mondays	2012 May 9 & 23 Jun 4 & 18 Jul 2 & 16 Aug 6 & 20 Sep 17 Oct 1 & 15 Nov 5 & 19 Dec 3 & 17  2013 Jan 7 Feb 4 Mar 4 and 18
Pacific Beach Branch San Diego Public Library 4275 Cass St San Diego, CA92109-4005 (858) 581-9934 Contact -Michelle -clarkm@sandiego.gov	Toddler Yoga - Ages 18mos - 5 yrs	1st & 3d Thursdays of every month 11:00 am-11:25 Yoga for babies crawling to 24 months (5 minute break) 11:30-11:55 Yoga for ages 2-4	2012 -  Oct 4 & 18 - 11:15-11:45 Nov 1 & 15 - Double classes! Dec 6 & 20 - Double classes!
Rancho Penasquitos Branch San Diego Public Library 13330 Salmon River Road San Diego, CA 92129-2641 (858) 538-8159 Contact: Mr. Lucero - (858)538-8159	Hatha Yoga	Fridays from 1:00 - 2:00 pm	2012 Every Friday
San Marcos Branch San Diego Public Library 2 Civic Center Drive San Marco, CA 92069 (760) 891-3100 Contact: Margo Smart	Yoga Classes		2012 Teen Yoga - Wed, Nov 7 - 5:30-6:30 Baby & Me Yoga - Tues, Nov 27 - 11am
Vista Branch San Diego County Library 700 Eucalyptus Ave Vista, CA 92084 (760) 643-5100	Chair Yoga 2008 - Won a National Award for Innovative Library Programs – Food for Thought See Photos	Bi-Monthly - Thursdays 11-12:00 PM Opposite ThursdaysChair Yoga at the Yoga Vista Studio 2012 Jun 14 & 28 Jul 12 & 26 Aug 9, 23 & 30 Sep 13 & 27 Oct 11 & 25 Nov 8, 29 (No class on Nov 22) Dec 13 & 27	2012 Jun 7 & 21 Jul 5 & 19 Aug 2 & 16 Sep 6 & 20 Oct 4 Oct 19 (Friday) Nov 1 & 15 Dec 6 & 20

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Organic Kids Clothing - lovely brand SPEESEES closing shop

Since I like to tout great deals and things that are good for you, especially when it pertains to your children, and promote small business, I thought I'd let you know about a terrific sale at a shop called "speesees" that is closing it's doors so the proprietor can move on to exciting new adventures.

I received a gift card from this place when Eli was born and the sweet graphics, organic fabrics and affordable prices quickly made it a favorite to window shop as well as actually buy.

https://speesees.com/shop/

I'm on their site right now trying to resist the impulse to stock up for every potential baby boy and girl that I might befriend in the future....

If you need a holiday or birthday (or no special occasion) gift, I highly recommend checking out the site. You can read about the owner's journey here http://hosted-p0.vresp.com/215756/f2aabf78a9/ARCHIVE#like.

Thanks for stopping by! I'm crafting a post about yoga for your back (aka how not to hurt yourself!) to be posted soon, and also wanted to remind you that I'm teaching every Monday night at FitzeeFoods (free!) and every Tuesday night at Tifereth Israel ($12/drop in) - both classes are open and designed for EVERY BODY!

free yoga Monday Wednesday Thursday at #FitzeeFoods

I know I post about free yoga around town but I must remind y'all that fitzee has a great free class schedule - check out fitzeefoods.com fit detail, but I know they added Thursday nights in addition ti Monday and Wednesday and the have some special noon and Saturday classes as well! While you're there pick up a great wrap, salad, or a var for a quickie snack!