Yoga for Kyphosis | Holy Yoga Therapy

I now teach a seniors class with a room full of aged care students, often suffering from bone and spinal issues.  Kyphosis is not the most common but prevalent enough that prevents the students from being able to sit up tall in class, even if this is a chair yoga class I teach.   It’s interesting to understand and study whether emotional issues that are deep-seated is the larger cause of this misalignment or whether genuine poor posture is the larger cause.  With my current observations, those who suffer from kyphosis often have a deeper story hidden within their hearts.  Your body naturally protects your heart (emotions) even on a physical level by hunching or collapsing inwards to protect it.
SPECIFIC ISSUE

Kyphosis

THE BENEFITS OF YOGA FOR THIS ISSUE (SYMPTOM CONTROL)

Kyphosis is an excessive outward curvature in the thoracic spine (upper back) that creates a ‘hunchback’ appearance.  This condition often brings on back pain, ranging from mild pain to more severe pain and difficulty in breathing and digestion.
There are several causes of kyphosis and this program here only attempts to address symptoms of kyphosis NOT resulting from congenital disorders, arthritis, osteoporosis or any bone degeneration dysfunctions in the body.   This program is designed for kyphosis often caused by chronically holding poor posture over time.
The benefits of Holy Yoga for kyphosis are:
  1. to stretch and strengthen the muscles causing the issue
  2. to bring awareness of correct spinal alignment
  3. to draw attention and bring awareness of any emotional issues that may be causing kyphosis
  4. to bring healing of any emotional issues attached to the cause of kyphosis
  5. re-train the body and implement lifestyle changes to minimise spinal alignment issues


CONTRAINDICATIONS
1. If your symptoms are severe, do not start or engage in any physical or yoga therapy without first getting clearance from your medical practitioner.
2. If your kyphosis is caused by osteoporosis, severe scoliosis, spondylitis and any other bone degeneration dysfunctions, take caution or completely avoid reclining, back bending poses and spinal twists.
3. If there are any sharp pains while doing yoga poses, stop immediately.  Consult your yoga therapist to ensure the poses have been carried out correctly and if the sharp pain persists every time you get into a pose, stop and seek medical practitioner’s advice.

15-30 MINUTE FLOW
1. Mountain pose with eyes closed (5 breaths and notice alignment of the body)
2. Son Salutation B
3. Easy seated (SSRS)
4. Cow face arms (with strap.  Left & Right)
5. Extended Childs pose
6. Cobra pose
7. Extended Childs pose
8. Bow pose (with strap)
9. Locust pose
10. Extended Childs pose
11. Bridge pose

12.  Reclining Supported Bound Angle (rolled up mat underneath the back at the bottom of the ribs but above the lumbar)

REFERENCES:

  1. http://www.lexiyoga.com/yoga-for-kyphosis
  2. http://www.yogabasics.com/learn/yoga-poses-for-kyphosis/
  3. http://www.medicinenet.com/kyphosis/page2.htm#what_are_the_symptoms_of_kyphosis
  4. http://www.yogajournal.com/article/practice-section/break-out-of-your-slump/
  5. http://www.bodiempowerment.com/advanced-posture-exercises/
  6. https://www.yogauonline.com/yogau-wellness-blog/yoga-exercises-for-hunched-back-hyperkyphosis
  7. http://www.spine-health.com/conditions/spinal-deformities/kyphosis-causes-and-treatment
  8. http://www.webmd.com/back-pain/guide/types-of-spine-curvature-disorders
*Disclaimer:
These suggestions offered in the Holy Yoga With LoveJosephine yoga classes or therapy programs on www.lovejosephine.com are not intended to replace medical recommendations by your medical practitioners. It is highly recommended and, in most cases, essential that you stay compliant to the treatment advice given by a western medical professional.
The suggestions and educational resource offered by Holy Yoga with LoveJosephine on www.lovejosephine.com are meant to be observed and used in conjunction with medical treatment. Neither the therapy programs nor yoga classes are designed nor recommended to replace medical treatment.The resources offered here are intended to complement and support the medical treatment targeting the specified issue, with the goal of enhancing the well-being of the patient.

 

 

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Yoga for Kyphosis | Yoga Therapy

 I now teach a seniors class with a room full of aged care students, often suffering from bone and spinal issues.  Kyphosis is not the most common but prevalent enough that prevents the students from being able to sit up tall in class, even if this is a chair yoga class I teach.   It’s interesting to understand and study whether emotional issues that are deep-seated is the larger cause of this misalignment or whether genuine poor posture is the larger cause.  With my current observations, those who suffer from kyphosis often have a deeper story hidden within their hearts.  Your body naturally protects your heart (emotions) even on a physical level by hunching or collapsing inwards to protect it.
SPECIFIC ISSUE
Kyphosis

THE BENEFITS OF YOGA FOR THIS ISSUE (SYMPTOM CONTROL)

Kyphosis is an excessive outward curvature in the thoracic spine (upper back) that creates a ‘hunchback’ appearance.  This condition often brings on back pain, ranging from mild pain to more severe pain and difficulty in breathing and digestion.
There are several causes of kyphosis and this program here only attempts to address symptoms of kyphosis NOT resulting from congenital disorders, arthritis, osteoporosis or any bone degeneration dysfunctions in the body.   This program is designed for kyphosis often caused by chronically holding poor posture over time.
The benefits of Holy Yoga for kyphosis are:
  1. to stretch and strengthen the muscles causing the issue
  2. to bring awareness of correct spinal alignment
  3. to draw attention and bring awareness of any emotional issues that may be causing kyphosis
  4. to bring healing of any emotional issues attached to the cause of kyphosis
  5. re-train the body and implement lifestyle changes to minimise spinal alignment issues


CONTRAINDICATIONS
1. If your symptoms are severe, do not start or engage in any physical or yoga therapy without first getting clearance from your medical practitioner.
2. If your kyphosis is caused by osteoporosis, severe scoliosis, spondylitis and any other bone degeneration dysfunctions, take caution or completely avoid reclining, back bending poses and spinal twists.
3. If there are any sharp pains while doing yoga poses, stop immediately.  Consult your yoga therapist to ensure the poses have been carried out correctly and if the sharp pain persists every time you get into a pose, stop and seek medical practitioner’s advice.

15-30 MINUTE FLOW
1. Mountain pose with eyes closed (5 breaths and notice alignment of the body)
2. Son Salutation B
3. Easy seated (SSRS)
4. Cow face arms (with strap.  Left & Right)
5. Extended Childs pose
6. Cobra pose
7. Extended Childs pose
8. Bow pose (with strap)
9. Locust pose
10. Extended Childs pose
11. Bridge pose

12.  Reclining Supported Bound Angle (rolled up mat underneath the back at the bottom of the ribs but above the lumbar)

REFERENCES:

  1. http://www.lexiyoga.com/yoga-for-kyphosis
  2. http://www.yogabasics.com/learn/yoga-poses-for-kyphosis/
  3. http://www.medicinenet.com/kyphosis/page2.htm#what_are_the_symptoms_of_kyphosis
  4. http://www.yogajournal.com/article/practice-section/break-out-of-your-slump/
  5. http://www.bodiempowerment.com/advanced-posture-exercises/
  6. https://www.yogauonline.com/yogau-wellness-blog/yoga-exercises-for-hunched-back-hyperkyphosis
  7. http://www.spine-health.com/conditions/spinal-deformities/kyphosis-causes-and-treatment
  8. http://www.webmd.com/back-pain/guide/types-of-spine-curvature-disorders
*Disclaimer:
These suggestions offered in the Grace x Strength With LoveJosephine yoga classes or therapy programs on www.lovejosephine.com are not intended to replace medical recommendations by your medical practitioners. It is highly recommended and, in most cases, essential that you stay compliant to the treatment advice given by a western medical professional. The suggestions and educational resource offered by Grace x Strength With LoveJosephine on www.lovejosephine.com are meant to be observed and used in conjunction with medical treatment. Neither the therapy programs nor yoga classes are designed nor recommended to replace medical treatment.

The resources offered here are intended to complement and support the medical treatment targeting the specified issue, with the goal of enhancing the well-being of the patient.
 

 

Yoga for Plantar Fasciitis | Holy Yoga Therapy

img_1868My husband is an IRONMAN and his ‘racing comrads’ often suffer from all sorts of muscular-skeletal issues.  A common one is plantar fasciitis.  When he first told me that one of his comrads was affected by this, and asked for me a remedy, I frankly had no idea how to approach it.  With much research, practise on students and personally using this to relief my ‘shopping feet’ (ok, I’m a bit dramatic now.. my shopping feet are just tired feet, not plantar fasciitis but you get what I mean..), I’ve found the below flow to be quite soothing.  Feel free to leave me your comments!
SPECIFIC ISSUEPlantar Fasciitis


THE BENEFITS OF YOGA FOR THIS ISSUE (SYMPTOM CONTROL)
Plantar fasciitis is the inflammation of the ligament (plantar fascia) on the sole of the foot that connects the heel to the toes.
The inflammation is a result of over-stressing the plantar fascia, commonly caused by a factors such as:
  1. take up of a new (usually weigh-bearing) exercise or increase intensity of an exercise, e.g. running
  2. obesity causing the foot to carry more weight than it can handle
  3. poorly fitting shoes, creating chronic holding patterns in the feet
  4. flat feet or unusually high arch
  5. uneven leg length or any chronic holding pattern that puts strain on one side of the foot abnormally
  6. switching from a long wear of heels suddenly to flat shoes
  7. tight hamstrings, calves and/or Archilles tendon
Ligaments have lower vascularity than muscles so yoga poses stimulates movement to the affected area, hence increasing the blood flow and speeding up recovery.
Aside from stretching out the culprits muscles causing the dysfunction, yoga draws awareness to any chronic holding patterns, allowing the sufferer to be conscious of his/her posture and alignment in their every day lives; not just when they are ‘in treatment’.

The breath work in yoga is particularly helpful for sufferers of plantar fasciitis to deal with the pain in the mornings, learning to breathe through the pain and allow the body to relax.

CONTRAINDICATION

1. If professional medical practitioner has advised against yoga
2. When the inflammation is very painful, do not engage in any yoga or weight-bearing activity to allow the affected area to rest and heal.

3. If there are any sharp pains while doing yoga poses, stop immediately.  Consult your yoga therapist to ensure the poses have been carried out correctly and if the sharp pain persists every time you get into a pose, stop and seek medical practitioner’s advice.

15-30 MINUTE FLOW

1. Staff pose (while in pose, repeat 10 sets of the following: 1. point toes forward  2. flex the foot)
2. Seated forward fold, using strap or hands to wrap around the ball of feet to flex the feet
3. Hero pose
4. From Hero pose (with both hands on the ground behind you for support, lean back and lift knees off 3-5 inches off the ground)
5. Garland pose (palms together, using elbows to push open from the inside of thighs)
6. Toe Squat (Kneeling with toes tucked under and let body weight sink into the heels, walk knees forward a few steps)
7. Hero pose (hold both hands into fists, press the fist onto the sole of the foot, using the weight of the body to massage the sole of the foot with the knuckles)
8. Childs Pose * Seek God and His power of healing

9. Legs up the wall *Final resting pose (10 breaths)

REFERENCES

  1. https://www.evolationyoga.com/can-practice-yoga-plantar-fasciitis/
  2. http://www.webmd.boots.com/foot-care/plantar-fasciitis-symptoms-diagnosis-treatment
  3. http://www.dailybandha.com/2013/09/plantar-fasciitis-myofascial.html
  4. http://myfiveminuteyoga.com/633/five-minute-yoga-challenge-reverse-the-curve/
  5. http://www.yogajournal.com/lifestyle/yoga-and-plantar-fasciitis/
  6. http://www.webmd.com/a-to-z-guides/plantar-fasciitis-cause
  7. http://www.active.com/fitness/articles/what-is-plantar-fasciitis
  8. http://www.runnersworld.com/training-video/toes-pose
  9. http://www.artofliving.org/yoga/health-and-wellness/Heal-heel-pain-with-yoga
*Disclaimer:
These suggestions offered in the Holy Yoga With LoveJosephine yoga classes or therapy programs on www.lovejosephine.com are not intended to replace medical recommendations by your medical practitioners. It is highly recommended and, in most cases, essential that you stay compliant to the treatment advice given by a western medical professional.The suggestions and educational resource offered by Holy Yoga with LoveJosephine on www.lovejosephine.com are meant to be observed and used in conjunction with medical treatment. Neither the therapy programs nor yoga classes are designed nor recommended to replace medical treatment.
The resources offered here are intended to complement and support the medical treatment targeting the specified issue, with the goal of enhancing the well-being of the patient.

 

Yoga for Plantar Fasciitis | Yoga Therapy

img_1868My husband is an IRONMAN and his ‘racing comrads’ often suffer from all sorts of muscular-skeletal issues.  A common one is plantar fasciitis.  When he first told me that one of his comrads was affected by this, and asked for me a remedy, I frankly had no idea how to approach it.  With much research, practise on students and personally using this to relief my ‘shopping feet’ (ok, I’m a bit dramatic now.. my shopping feet are just tired feet, not plantar fasciitis but you get what I mean..), I’ve found the below flow to be quite soothing.  Feel free to leave me your comments!
SPECIFIC ISSUEPlantar Fasciitis

THE BENEFITS OF YOGA FOR THIS ISSUE (SYMPTOM CONTROL)
Plantar fasciitis is the inflammation of the ligament (plantar fascia) on the sole of the foot that connects the heel to the toes.
The inflammation is a result of over-stressing the plantar fascia, commonly caused by a factors such as:
  1. take up of a new (usually weigh-bearing) exercise or increase intensity of an exercise, e.g. running
  2. obesity causing the foot to carry more weight than it can handle
  3. poorly fitting shoes, creating chronic holding patterns in the feet
  4. flat feet or unusually high arch
  5. uneven leg length or any chronic holding pattern that puts strain on one side of the foot abnormally
  6. switching from a long wear of heels suddenly to flat shoes
  7. tight hamstrings, calves and/or Archilles tendon
Ligaments have lower vascularity than muscles so yoga poses stimulates movement to the affected area, hence increasing the blood flow and speeding up recovery.
Aside from stretching out the culprits muscles causing the dysfunction, yoga draws awareness to any chronic holding patterns, allowing the sufferer to be conscious of his/her posture and alignment in their every day lives; not just when they are ‘in treatment’.

The breath work in yoga is particularly helpful for sufferers of plantar fasciitis to deal with the pain in the mornings, learning to breathe through the pain and allow the body to relax.

CONTRAINDICATION

1. If professional medical practitioner has advised against yoga
2. When the inflammation is very painful, do not engage in any yoga or weight-bearing activity to allow the affected area to rest and heal.
3. If there are any sharp pains while doing yoga poses, stop immediately.  Consult your yoga therapist to ensure the poses have been carried out correctly and if the sharp pain persists every time you get into a pose, stop and seek medical practitioner’s advice.


15-30 MINUTE FLOW

1. Staff pose (while in pose, repeat 10 sets of the following: 1. point toes forward  2. flex the foot)
2. Seated forward fold, using strap or hands to wrap around the ball of feet to flex the feet
3. Hero pose
4. From Hero pose (with both hands on the ground behind you for support, lean back and lift knees off 3-5 inches off the ground)
5. Garland pose (palms together, using elbows to push open from the inside of thighs)
6. Toe Squat (Kneeling with toes tucked under and let body weight sink into the heels, walk knees forward a few steps)
7. Hero pose (hold both hands into fists, press the fist onto the sole of the foot, using the weight of the body to massage the sole of the foot with the knuckles)
8. Childs Pose * Seek God and His power of healing

9. Legs up the wall *Final resting pose (10 breaths)

REFERENCES

  1. https://www.evolationyoga.com/can-practice-yoga-plantar-fasciitis/
  2. http://www.webmd.boots.com/foot-care/plantar-fasciitis-symptoms-diagnosis-treatment
  3. http://www.dailybandha.com/2013/09/plantar-fasciitis-myofascial.html
  4. http://myfiveminuteyoga.com/633/five-minute-yoga-challenge-reverse-the-curve/
  5. http://www.yogajournal.com/lifestyle/yoga-and-plantar-fasciitis/
  6. http://www.webmd.com/a-to-z-guides/plantar-fasciitis-cause
  7. http://www.active.com/fitness/articles/what-is-plantar-fasciitis
  8. http://www.runnersworld.com/training-video/toes-pose
  9. http://www.artofliving.org/yoga/health-and-wellness/Heal-heel-pain-with-yoga
*Disclaimer:
These suggestions offered in the Grace x Strength With LoveJosephine yoga classes or therapy programs on www.lovejosephine.com are not intended to replace medical recommendations by your medical practitioners. It is highly recommended and, in most cases, essential that you stay compliant to the treatment advice given by a western medical professional. The suggestions and educational resource offered by Grace x Strength With LoveJosephine on www.lovejosephine.com are meant to be observed and used in conjunction with medical treatment. Neither the therapy programs nor yoga classes are designed nor recommended to replace medical treatment. 

The resources offered here are intended to complement and support the medical treatment targeting the specified issue, with the goal of enhancing the well-being of the patient.