Why Your Hands Hurt In Yoga

A few weeks ago after a devoted student approached me in search of an answer to his yoga anatomy question. I am always excited to chit chat with students after class and help them solve a yoga related problem.

John wanted to know why the pads of his thumbs were hurting during down dog and sometimes in chaturanga. He said on some days the soreness continued after class and lingered for a day. This is a common problem that has an easy fix, but not all students and instructors are aware of the problem. After applying my suggestions (described below), John returned next week and said he immediately felt relief in his hands.

The root of the problem is when we over stretch our thumbs away from the palm. It is common to hear an instructor say "spread your fingers wide apart". This is not an incorrect statement, but without some fine tuning could leave you feeling tender in the padding where the thumb connects to the palm of the hand.

There are three muscles that help the thumb move in and out. Abductor pollicis brevis, flexor pollicis brevis, and adductor pollicis. When any of these three muscles are over stretched you will start to feel discomfort around the thumb. The adductor pollicis is responsible for bringing the thumb back in toward the palm and is often the culprit in this sore situation.

To avoid over stretching the muscles of the thumb in downward facing dog, chaturanga, handstand, (or any pose where the hands are making contact with the earth and bearing weight) let the fingers spread apart, but don't over exaggerate the extension of the thumb into an unnatural state. Notice when you gently hold your hand up without straining the fingers, the thumb naturally points forward not out to the side. Keep an open yet natural thumb position on your mat and your hands will thank you.

Photo on left demonstrates over extended thumb. Photo on right demonstrates a natural hand position that I suggest using on the mat. Try this small adjustment next time you practice and notice the difference.
 

 

Natalie Sabin is Co-Founder of Soul Stretch Mobile Yoga. A mobile movement in Cleveland, OH that brings yoga out of the studio setting and into the community. Soul Stretch offers classes conveniently to more people than ever before. Have a yoga related question? email Natalie: sabin.natalie@gmail.com

Victoria's Secret Model Shows Her Weakness In Center Fold

Real Status Update On Face book:
Oh come on Victoria's Secret...you're promoting your athletic wear and you can't get a model that could actually do a decent plank?!

Following the status were 10 or so comments pointing out how terrible it is to show such bad form in a magazine especially for active wear. (insert snarky GASP!).

 

I came across this post and photo on the news feed of a friend (who shall remain nameless because I think she is a doll and this post has nothing to do with her).  The model is for Victoria's Secret active wear clothing line and is demonstrating a poorly executed plank. Her low back is dropping which ultimately means a weakness in her core. Usually in advertisements for anything fitness related there is a hot bod demonstrating a particular movement with precise alignment. Based on responses from this small demographic of women in their 30's, it was not a big hit to see such sloppy form.

Here is why I am glad to see poor form in this particular photo.

My first thought-- if we are referencing Victoria's Secret catalogue for workout tips then we have been misguided in the search for quality information on health and fitness.

Second-- often people (mostly women) complain how they just want to see "real" women in advertisements. I hear this a lot especially in the yoga industry. They don't want a photoshopped, size 0, perfect hair and skin, 6'2'' model. You can see this all over social media with likes and comments on Facebook for anything relating to the natural beauty movement from anti photo shop campaigns by Dove or Colbie Caillat's Try music video on you tube, and so on.

The model in this photo is all of the things women want to hate. Her body is amazing, I am sure she has had some touch ups in addition to her already size 0 body. Her hair is perfectly messy so this is obviously staged and not a real work out. Although you can't see her face I am sure she is as cute as a damn button.

Her sloppy form is very refreshing to me. It shows that being physically strong, unlike being naturally gorgeous is something that we have to work for. Even beautiful people need to get off the couch and work out. In this picture she is vulnerable and showing her weakness in the center fold. She is a real woman who is still working on her strength.

So I say THANK YOU Victoria's Secret for showing an example of a real woman who is working hard to reach her fitness goals. Isn't this what we have been complaining about? Wanting real people doing real things in our advertisements (or is it?). We say we want one thing, but then when it is quietly presented to us (not in a big campaign or music video), we find a way to complain anyway. 

Changing Our Perspective
Yoga gives us the opportunity to change how we view other people and the world. Through practice we are able to stop placing blame or negative judgment on others.  We are able to examine our own role in our thoughts and actions then recognize if WE are the problem. Once we change our perception we see clearer, think calmer, and speak less harsh of others. In the end we feel less anxiety and less stress. The clouds of our own judgments part and we are able to love ourselves and others whole hearted.

We can change our focus about our lives and ourselves in an instance by simply choosing to focus on another part of the picture, a part that makes us feel good. All we need to do first is consider that there could be more to the picture of life than what we are seeing right now.

Poses To Change Your Perspective
FISH POSE and BALANCING HALF MOON

These two poses will allow you to look at the world around you from a different view. In FISH pose let your gaze rest on the wall behind you and observe the room upside-down. Try moving your gaze from the floor, to the horizon, then to your top hand in BALANCING HALF MOON and get a different perspective on balance.

 

 

 

 

photo credit:
Fish Pose www.yogajournal.com
Balancing Half Moon www.yogaartandscience.com



Choosing The Right Lube

Choosing The Right Lube For You And Your Dinner Guest

Looking to get exotic tonight?

Extra Virgin Olive Oil, Avocado Oil, Grape Seed Oil, Canola Oil, Coconut Oil.

Nope....You won't find these lubes in the family planning isle of your pharmacy, but you will find them in your grocery store and they are food lubes for your cooking master piece.

In yoga we take care of our physical body by getting on the mat regularly to strengthen, stretch, and tone our bodies. If you are a long time practitioner, you know that yoga goes far beyond the physical practice of asanas and also includes taking care of your body both inside and out.

Today's food lube talk is about Coconut Oil.

What are the health benefits of coconut oil?
Studies have show that intake of coconut oil can help our bodies mount resistance to both viruses and bacteria that can cause illness. Even more, it also can help to fight off yeast, fungus and candida.
Coconut oil can also positively affect our hormones for thyroid and blood-sugar control. People who take coconut oil also tend to have improvements in how they handle blood sugar since coconut can help improve insulin use within the body. Coconut oil can boost thyroid function helping to increase metabolism, energy and endurance. It increases digestion and helps to absorb fat-soluble vitamins.

Can coconut oil reduce cholesterol?
Coconut oil has a saturated fat called lauric acid, a type of MCT. It has been shown that lauric acid increases the good HDL cholesterol in the blood to help improve cholesterol ratio levels. Coconut oil lowers cholesterol by promoting its conversion to pregnenolone, a molecule that is a precursor to many of the hormones our bodies need. Coconut can help restore normal thyroid function. When the thyroid does not function optimally, it can contribute to higher levels of bad cholesterol.

Is it true coconut can help with aging?

The oils found in the coconut have a positive antioxidant action in the body. This means they help our body stop the damage to other healthy fats and tissues in our body. Oxidation is considered a major contributor to cardiovascular problems and skin aging. Coconut oil can actually help our bodies reduce the need for antioxidant intake.

Link to complete article:The Suprising Health Benefits of Coconut Oil by Pina LoGiudice ND, LAc, Siobhan Bleakney, ND, and peter Bongiorno ND, LAc Co-Medical Directors of Inner Source Health in New York

Two Ways to Use Coconut Oil

1. THE MEAT EATER
1 lb chicken tenders or thin sliced breast (organic or as close to "clean" as you can find and/or afford)
Panko Crumbs
Your favorite spices (cumin, red pepper flakes, garlic salt are my go to spices for this dish)
1 egg
2 Tbsp coconut oil

Cut chicken into cubes. Let them take a dip in a bowl with the egg (previously whisked). Coat the cubes evenly with Panko (combined with favorite spices). Cook over medium heat in pan with coconut oil. Turn chicken occasionally until cooked. Add more coconut oil for cooking as needed. Serve over couscous and favorite vegetables (see below).

2. THE VEGGIE LOVER
Gather your favorite root vegetables. Cut them into 1inch pieces/cubes. Place veggies in a glass container and massage coconut oil all over veggies. Coconut oil is a soft solid at room temperature so make sure to get your hands in there and get messy with it. Cook in oven set to 400 degrees for 30 minutes or until cooked to your liking. Add S&P and serve.

Enjoy!
Natalie

Seek Happiness And Celebrate The Selfie

Hey Friends,

There is little gray area on this topic. You either love or hate the "selfie." If you are reading this blog you most likely follow more than one social media source and you have seen a selfie along the way. You may be convinced some of your closest friends do not live life more than an arms length away. Am I right, or am I right?

My opinion on the selfie....Rock It! (okay, we can all agree the duck lips NEED-TO-GO!). Selfies of people smiling at arms length away is far better than someone airing their dirty laundry online any day. (And it has to happen at arms distance because we don't have our own personal photographers to capture all of our happy moments.)

It is no big secret that life on its own can have difficult times, sad times, and down right ugly times. It is also no big secret that each of us want to be happy in our own way. If snapping a photo of yourself in your new sassy dress, smiling in front of a sunset, or grabbing a snap shot of your new hair-do makes you smile, then do it.

(Rocking a no make-up selfie

and throwing my gang sign of Peace)

 

If you are a selfie hater...grab your smart phone, go find a place that makes you happy, throw that arm way out there, and snap a shot of your mug with a big smile on it. Now didn't it feel good to smile?

No, I am not claiming that selfies will solve all of our problems. It is not so much about the actual selfie, but about the happiness behind the selfie and how it cultivates contentment in your life.

Learn Santosa (Contentment) from a Selfie:
Cultivate contentment, compassion, modesty and tranquility by finding happiness with what you have and who you are. Seek happiness in the moment, take responsibility for where you are, and choose to grow from there. To be at peace within and content with your lifestyle, finding contentment even while experiencing life’s difficulties for life becomes a process of growth through all kinds of circumstances.

Peace and Happiness,
Natalie

Sweating Your Asana Off--Mat Cleaner

I have been practicing yoga for over a decade. That means my yoga mat has seen hundreds of down dogs and chaturangas. It has also seen major blood, sweat, and tears during my teacher training AND yes...dirty feet (my dirty feet mostly). I didn't clean my first yoga mat very often. (EEewww!). In my pitiful defense I am not a very sweaty yogi, but yes...gross none-the-less.

There was something awesome to me about coming onto my mat and seeing how hard I worked just by looking at the foot prints that were worn deep into the material. I also felt mat cleaners were expensive and I was (and still am) on a budget. The truth is anyone who is busting their "asana" on the mat should be cleaning it regularly.

(This is my first mat purchased at

Barnes&Noble

for $14.99 11 years ago)

Sweating Your Asana Off--Mat Cleaner
2 cup water (distilled if possible)
2 Tbsp witch hazel astringent
20 drops of Tea Tree Oil (anti-fungle and anti-bacterial)
10 drops of your favorite essential oil ( I love lavender)
Mix and put into any spray or pump bottle you find at the dollar store. I like to keep a large spray bottle at home and carry a small travel size pump bottle in my bag for a quick spritz after class. Wipe with a soft cloth.


Play around with the scents and find one that you like. For an energizing fragrance try grapefruit or orange.

Enjoy!
Peace and Happiness,
Natalie

Talk About What You Love--Don't Be A D-bag!

We all know at least one person who bitches about EVERYTHING and EVERYONE. This could be someone who even talks a lot of smack about their own friends. Why do these d-bags seem so crabby and slightly arrogant all the time? Because they talk about the things they don't love.

Urban Dictionary: d-bag

short for douche bag, someone who is socially disfunctional in some way. generally an ass hole, some one who does something shady and low to someone else

Any of these sound familiar?

• How dare they put cheese on the same plate as my cumin infused quinoa kale salad. I SAID VEGAN!
• I don't know her, but she looks stupid dancing like that. 
• That woman in the checkout was so slow. They should have a special line for slow customers.

Constantly talking about the negative is not only exhausting to listen to, but it is also a big drain on overall energy and happiness. Talking about what you don't love is like the annoying parrot locked up in a cage. (SQUAWK! SQUAWK! I HAVE NOTHING NICE TO SAY! SQUAWK!)

Talk about the things you do love.

• This quinoa kale salad is so damn good! I can give the cheese to my dairy eating boyfriend.
• I don't know her, but she looks like she is having fun. So where is the bar?
• The line at the checkout was moving slow so I had a chance to read Crazy Sexy Yoga blogs.

When we start talking about the things we do love. We move to a place of freedom from negative thoughts. We begin to soar like a bird in the sky singing our beautiful melodies.

What To Do If You Encounter A D-bag
Don't participate in their complaining (you don't want to become a douche too!). If that person is someone you want around, then confront them about their incessant bitching and how they are a drain on overall happiness for everyone around them. If that doesn't work, TAKE THE GARBAGE OUT! Be wise enough to walk away from the nonsense around you. Focus on the positives and soon the negatives will be harder to see.

What To Do If You Realize YOU Are A D-bag
It is simple. Open your mind before you open your mouth. Don’t hate what you don’t know. The mind is like a parachute; it doesn’t work when it’s closed.

The Space Between (Poses--Not Thighs)

Lately I have been talking about the space between.(No, not the space between like "inner thigh gap" as my husband likes to call it.) I am talking about transitions from one yoga pose to the next.

I have been noticing the over use of momentum in yoga classes. (Yes, sir. That would be you flying through that chaturanga like you are in a race with Usain Bolt for the Olympic gold.)

We tend to rush to the glory pose, the grand finale, the Pièce de résistance and ignore the less glamorous and possibly more challenging moments along the way. The transitions.

Just as in life, the transitions are not the easiest and certainly not the most glamorous. It is in the transitions we become stronger, more aligned, and our yoga practice starts to transform. (Yes, I am sure that break up was terrible and getting over "him" sucked. But aren't you stronger now? See what I mean?)

When you linger in the transitions from pose to pose you will start to feel your practice as a whole. From the moment you unroll your mat to the final Namaste'.

3 Reasons To Focus On The Space Between

1. Build Strength- Slowing down and not using momentum as a crutch will help develop muscles that are under utilized. As you become stronger, you will be able to reach greater depth and stability in your poses.

2. Avoid Injury- moving too quickly can cause poor alignment. As a result, you could find yourself blowing out shoulders, knees, wrists, and more (OUCH!)

3. It makes you humble- You will learn to let go of the idea that the big pose means you are THE BEST YOGI IN THE WORLD (or at least in that room on that day). Ever wonder why that beautiful yogi a few mats down unfurls herself so gracefully up and down in headstand? It's because she is focused on the transitions (a lot of core work baby!) and not as concerned with standing on her head.