Yoga really works

I have proof: Yoga works. It really works.

Remember how I put my back out in Tokyo last month? I was crawling around like a ninety-something, unable to even put my socks on, and having to get out of bed on all fours.

As you will read, it is likely I suffered sacro-iliac joint pain, that is, the spot that joins the sacrum to the pelvis got locked up from walking by favoring my right side, and the muscles on the left lower back started spasming, trying to yank my pelvis back into alignment.

Here's a very good article about the sacro iliac joint pain.

After some chiropractic treatment then three weeks of making excuses so I didn't have to do anything, I gingerly took myself off to a yoga class.

To cut a long story short: 90 percent of the stiffness and pain miraculously vanished after that class.

In my Yelp Review of the studio where I did my Yoga teacher training, Joschi Body Bodega, I reported that true to Joschi's claims, Downward Dogs do wonders to one's chest. My cleavage is still non-existent, but I don't look quite like I'm wearing a sandwich board these days.

But how about a tweaked back?

The best thing about putting my back out, and my journey to recovery, is that it is giving me a first-hand perspective on how to deal with students who have injuries, or older students with limited range of motion.

One of the first thing you ask when giving a class, is if there are any injuries in the room. If so, you must offer modifications or tips to cater to this.

These are the things I noticed as I did the class. Remember, I had regained enough mobility to attempt a class with care. It is necessary to allow at least a couple of weeks of hot baths, compresses, gentle movements and lying flat on your stomach on teh floor prior, to let the back muscles stop spasming.



1. Problem: Can't touch toes easily. In fact, can't even bend over for the weight of the upper body straining the lower back.
Solution: When folding forward from Urdvha Hastasana (arms overhead) to Uttanasana (standing forward bend), press hands onto thighs and slowly slide them down towards the knees, supporting your weight all the way. Keep Uddyana Bandha engaged (abdomen sucked in, tailbone tucked under) which also helps to support the spine. Softening the knees also helps distribute the weight. Go down only as far as is comfortable. Stop at the thighs if you have to. If you can make it to your feet, you can still hold your ankles.

2. Problem: From Downward Dog, can't step rear foot forward between hands to move to Warrior positions.
Solution: This is not that easy for many people on the best of days - tight hips and backs mean you can only step the foot forward halfway to your hands. With a tweaked lower back, this is almost impossible. The foot just doesn't want to step forward at all.
Solution: Don't be shy - use one of your hands to grab the ankle and manually shift the foot forward. Then, place hands on the floor, then on the bent knee and hoist yourself up like an old person would, before you open the arms out into Warrior I or II. Again, engage the abdomen to support the spine. It feels good!


3. Problem: Child's Pose is difficult. You really know you've done something bad this, the pose you 'return to when tings get tough' is difficult. With this injury, stretching it out was painful and difficult.
Solution: Don't stretch so far - place the underside of the forearms on the mat, bring the elbows close to the knees. Also, you can leave the toes curled, or prop partially flattened out, propping yourself up, to limit the curve of the lower back.

4. Uttitha-anything is hard. Uttitha means 'extended', for example, usually referring to an upper arm reaching past your ear in Utthita Parsvakonasana (extended side angle pose), or towards the ceiling in Utthita Trikonasana (extended triangle pose).
Solution:  I found that simply placing that hand on the hip, massaging the lower back, was a comforting thing to do rather than try and do any heavy reaching.

5. Problem: Seated forward bends of any description are difficult.
These poses, like Janu Sirsasana (Head to Knee forward bend) and Paschimottasana (Seated Forward Bend) will really make you feel old and decrepit. I found I could barely move my body 1" in that direction.
Solution: These moves are actually like horizontal Uttanasanas (forward bend), without gravity to help you go down. So you just sit there all stiff. Don't push it! It helps to sit on a folded blanket to raise the tailbone slightly, soften the knees but engage the quads, engage the abdominal lock, inhale and lift the ribcage to create a little space for the imaginary bend, and just look past your feet. Eventually, your body will follow. Think of tilting from the pelvis, not rounding the upper body, even if nothing follows.

These are the main modifications I found myself doing because I couldn't do much else. The same ideas apply for any pose that resembles the above moves, for example Prasarita Padottanasana (Wide legged forward bend) felt a lot better when hands on the knees supporting the upper body weigh. A set of blocks were almost mandatory when I tried to place my hands on the floor.

And of course, there's the move my cousin the chiropractor calls the "million dollar roll"  - lying on your back with knees bent, feet flat on the ground, and slowly and gently dropping the knees over to the left side, while your shoulders stay flat on the ground and your head looks to the right. Then reversing it. Gently! It's called that because he says they "make a million bucks out of it every year."

I've since been to a couple more classes and each time, I feel better. Conversely, when I skip for a couple of days, or spend too much time in front of this laptop, that nagging tightness on my left lower back wants to return. Our bodies aren't machines and need time to heal. Yoga is definitely helping to ease my way along the path of recovery.

Pictured: Some fun stuff to leave til your back gets better!  

I recommend you read this excellent Yoga Journal article on Yoga and sacro-iliac joint pain

Gal on yoga

Downward Dog Days NYC: The Gongyo

Still on a a "transcendental tear" after my Yoga teacher training, last night's spiritual excursion was to a Gongyo - a formal chanting ceremony in the Nichiren Buddhism tradition, as practised by members of Soka Gakkai International.

Wiki oh wiki, what is Nichiren Buddhism?

Nichiren Buddhism focuses on the Lotus Sutra and a belief that all people have an innate Buddha nature, and are capable of attaining enlightenment in their present lifetime. Nichiren Buddhists believe that the spread of Nichiren's teachings and their effect on practitioners' lives will eventually bring about a peaceful, just, and prosperous society.

Sounds good to me!

I was first introduced to SGI by leadership coach and friend Chuck Craytor, an SGI devotee for over 20 years. I was mesmerized by the power of even a small roomful of people chanting the key mantra, or Daimoku: Nam-myoho-renge-kyo.

From Wiki: The basic practice of SGI members is based on faith, practice, and study. Faith entails chanting Nam-myoho-renge-kyo daily and reciting gongyo (the Expedient Means and Life Span Chapters of the Lotus Sutra). The duration of chanting tends to depend upon the individual member; typically it will start off minimal (5 to 10 minutes morning and evening), but long term practitioners frequently chant for at least half an hour or an hour morning and evening. Some members will occasionally chant daimoku tōsō ("chanting struggle"), which is extended chanting over several hours in a single day. ... As lay believers and engaged Buddhists, SGI members strive in their everyday lives to develop the ability to live with confidence, to create value in any circumstances and to contribute to the well-being of friends, family and community. The promotion of peace, culture and education is central to SGI's activities.

Applied Buddhism - what the world needs more of for sure. We arrived at the NY location at 7pm. You need to sign in with ID if you're not a member. Upstairs, a large room with rows of chairs face the alter or Gohonzon. There is a set half hour practice which follows a slim little volume you can buy for 75 cents called "The Liturgy of Nichiren Buddhism".

The procedure is this: first, a spirited recitation of the Lotus Sutra - a hypnotic poem in a kind of phonetic Japanese. Some know it completely off by heart, which isn't meant to be impressive to the casual observer but really knocks your socks off. Then there is some gonging, with silent prayers in between, followed by a truly frenzied repetition of the Daimoku. It's led by someone with a mike and will be as fast or slow as that person decides. In this case, the woman leading it would make a darn good fist of "Peter Piper picked a peck of pickled peppers". Indeed, the more frenzied the chant, the more emotion is generated and the deeper the effect, I'm told. During the chanting many people fondle a string of prayer beads.

You couldn't help but notice the extreme diversity of people sitting in the chant. There was truly no one main kind of "chanter". Half an hour passed quickly, and yet slowly; it is amazing what the brain does when it is forced to focus on one phrase. Time expanded, then contracted.

Afterwards, we peeked into some upstairs rooms where the sutra was being taught slowly for beginners by a man with a very strong Japanese accent - it required considerable meditation to work out what he was saying. Then we traipsed down to the bookshop and each bought a copy of the 75 cent liturgy and a CD to listen to how it should sound.

Gongyo has a completely different sound and feel to the melodic Kirtan. It's all good.

Hear the Gongyo for yourself:

Gongyo slow and steady

Gongyo fast and furious by Western Bhuddist monks

Tina Turner reciting the Lotus Sutra for Larry King - really impressive!

Downward Dog Days in NYC: My first Kirtan

This is NOT Obama, sorry. I think it's a photo of Swami Sivananda, founder of the Sivananda movement - from a postcard I bought at the shop. "Nothing is impossible to a person who practices concentration." Could have been said by Obama himself ...

If you've ever wondered where those Hari Krishnas disappear off to when they float down the road in their orange robes, their chants and bells fading into the distance ... I think I've sussed it out.

It would be a place like the Sivananda center, which in NYC, is actually a real live ashram tucked away in a row house, with resident Swami. Having recently completely a basic yoga teacher certification, I'm in the process of educating myself about as many different forms of yoga as possible - from the Friday night downward-dog-dating scene at some studios, to the fluorescent-lit gym drill to rubbing trunks with Ganesha himself - it's all good.

According to Google, Sivananda is a non-profit organization dedicated to spreading the teachings of Vedanta, which is based on the Upanishads, or the last of the Vedas, the four holiest books of the Hindu religion. This is already getting complicated - go wiki it yourself, but in essence, the idea is ...

1. Human nature is divine.
2. The aim of human life is to realize that human nature is divine.

Or, according to the Sivananda "About Us":

"Brahma Satyam. Jagat Mithya. Jivo Brahmaiva Na Parah."

which translates to:

God only is real. The world is unreal. The individual is none other than God.

I still don't quite get it, but then, we're talking thousands of years of tradition - these things take a while to sink in.

Back to the center. It's got a spiritual, peaceful vibe, and not at all intimidating, elitist or even scary as some might think whenever they see a flapping mandala under a stoop. It reminded of Vipassana or TM centers. There's a cute little shop selling yoga accoutrements and spiritual books at front, and a kitchen where they do $10 meals Mon, Tue and Sun at 7.30pm (you need to sign up).

The Kirtan, or rather, Satsang, is held every Wednesday deo 7-8:30pm and all are welcome.

On arrival, remove shoes, switch off cell, climb the steep stairs to a long, narrow, warmly lit room set up with cushions, mats, percussion instruments, and a chant book - though most attendees seem to know it off by heart.

There were just five guys present in a room of mainly women, who, as the Swami joked, "haven't been scared away." Swami himself is a 40-ish, shaved-headed, engaging male with a accent from Somewhere Over There. He plays a mean tamboura or sitar - I couldn't quite see, but it's the stringed instrument that produces that signature twangy accompaniment to Indian chanting.

I soon discovered - in a gentle way - you're not really supposed to wear tank tops (bare shoulders) like I and several other newbies did. The "dress modestly" edict means a t-shirt and cotton pants, not hot yoga camisoles and wet-look lycra leggings.

The kirtan starts with a round of OMs - maybe a dozen - like waves - very resonant and really set the tone. (Yoga teacher Shaun Granato once did a series of 'cascading' OMs in a class at Joschi that resembled this.)

The first half hour or so is silent meditation - challenging, because the car alarm outside went off and would not quit, though this added to the experience in a strange way.

Then, the singing and chanting "Hari Krishna" style began - from the book. Yes, I really felt like I was transported to the banks of the river Ganges. A sound that really envelops you. They say the quality of the OM (actually AUM with an emphasis on the M) varies with the state of mind of the individuals in the room.

Swami then does a reading - in this case it was about letting go, a popular theme that we never seem to quite master until we're 6 feet under.

More chanting and prayers from the book ensue, then someone brings a candle around, and you're supposed to fan the flame towards you with your hand. Being a newbie I stared at it rather lamely but appreciated the concept.

Lastly, a paper napkin is handed out to each person, and someone comes around with a small saucepan spooning some sweet grain thing resembling semolina and ghee sweetened with honey. This, Google tells me, is called a prasad. I have to say it was delicious - must get the recipe :o)

So now I know where Joschi teacher DonnaLynn got her final chant from - and what it means.

Sivananda's printed catalogues show that have an ashram in the Catskills where they conduct an utterly mind boggling array of courses - everything from permaculture (featuring the original Australian founders of the movement) to 5-day yoga retreats, cooking classes, stress management to their own on-site yoga teacher training. There's a pretty ritzy one on Paradise Island in the Bahamas, with, strangely, a 'beautiful person' shot that looks like it was lifted from an Armani Xchange ad, on the cover.

Tonight I'm going to experience the Gongyo at the Soku Gakkai institute with my fellow graduate trainees. I'll get enlightened yet ...

UPDATE: I took advantage of the free first Open yoga class at 4pm. It's a long hour and a half, beginning with some serious pranayama (breathing) including holding one's breath for 30, 60 and then 75 seconds - some serious oxygen exchange going on there!
The poses begine with a simple Sun Salutation repeated a dozen times, then a meditative progression through 12 basic postures, starting - rather than ending - with headstand. Then there's shoulder stand, plough, bridge, staff pose, seated forward bend with leg bent (janu sirsasana), crow, and triangle pose (trikonasana). The emphasis is slow, retention of the pose. This is Hatha, rather than Vinyasa yoga. There's quite a good discussion of the differences here.

Downward Dog Days NYC: Now a certified yoga teacher

Fun and games with partner yoga - teacher Michael Kersten shows me a basic Cir du Soleil move

Pictured above: Spring 2009 graduates. Spot the Galfromdownunder doing the easy pose - Navasana.

Three grueling months are finally done and dusted - I'm now a 200-hour certified Vinyasa yoga teacher, according to the certificate that now sits on top of a pile of books including anatomy, The Bhagavad Gita, the Sutras, and a very thick training manual from Joschi Yoga Institute, NYC.

No longer can I make half-baked Downward Facing Dogs with my knees on the ground begging like Fido. Why didn't anyone ever correct me in the past? There's nothing like a formalized course to set you straight on misconceptions you might have had for years.

The course was big on anatomy, as Joschi, the head yogi, is a certified authority in that subject, along with psychology, dance, and other related fields. He and business partner Monika run a tight ship; there's no woo-woo laxness about the course. You invested hard earned money into educating yourself, they make sure you stand in Tadasana and deliver. They showed us that a knowledge of anatomy is really valuable in a movement-based yoga style such as Vinyasa - all those rotator cuff injuries might be avoided if you knew how vulnerable the shoulder really is - just four little muscles that guide the ball and socket around like a golf ball on a tee ... and twingy backs might be helped if you simply sucked your tummy in and your tail under "like a panini". Especially "when waiting on the platform of the subway" says Joschi. And roll those shoulders BACK!


Testing out my Yoga for Cyclists class in Georgia - more pictures of this.
Comment from Sharon Sussman, retired orthopedic surgeon and one of my Bike Friday customers: Right under "roll those shoulders BACK" was a photo of your cyclist class with a profile of someone who was definitely not rolling them back (the guy in the white shirt) and I realized that right there is a big issue for cyclists. Almost everyone except very upright tourists, mountain bikers and 'bent riders ride in a forward-folded position with their necks extended. Shoulders back, chin level is the antidote for that.


Despite my job as a card-carrying Customer Evangelist where I speak in front of crowds for a crust, I experienced an interesting form of stage fright when it came to the earlier teaching exercises. Meticulously (overprepared) sequences seemed to clean evaporate from my head when under the spotlight. This reminds us how important it is to "break up the concrete" and stick one's neck (keeping it in line with the spine) outside one's comfort zone. "It takes a while to find your rhythm and flow," said Randi Zinn, a brilliant young teacher who inspired me to get certified in the first place. "Get up, dust off, start over." Like, "before yoga course, chop wood, carry water. After yoga course, chop wood, carry water" - except I'll upgrade my Wal*Mart axe and bucket. I shall persevere "like a king on a throne with a broken heart," as Sutras teacher Michael Kersten instructed us. Yes, you're treated to many useful, spiritual gems too.

My focus will be teaching vinyasa yoga to beginners and cyclists. Non-cyclists will benefit also - my studies reveal that so many of our activities are done in a 1-dimensional, front-to-back plane - walking, hiking, swimming, typing, driving, eating pasta, hitting the HD TV remote control, extreme knitting - probably because our eyes are on the front of our heads. It's all closed-shoulder, closed hip movement. We don't often crab sideways - dancers or skaters are blessed with that whole body extension and flexion. 1-D movement leads to misalignment, as I showed ad nauseum in my Andy Pruitt Bike Fit multimedia. I hope my class will be a beneficial complement to a spin class.

Cycling is on the increase - and as we get older and stiffer we need to stay flexible. Flexible body, flexible mind ... most of my customers are 55 and over, because most people can ride a small wheeled bike - til the day you pedal into that last great rest stop in the sky. See my unfettered opinion on people who are marginalized by society.

Stand by ... in a good Tadasana, of course!

A fun interlude - teacher Sarah Coleman shows us some partner yoga - better than marriage counselling.