Okay, so that may be one of my favorite workouts ever. And my favorite sports bra/posture wear for my hypermobile shoulders by AlignMed.
My full workout tonight before my middle son woke up sick with the croup that his older brother gave him:
– 30mins spinning/indoor cycling at home
– 30-45mins strength training and PT exercises
– 40 mins Buti Yoga workout on YouTube
Same as day 1, when you are Hypermobile, you learn to not “go there” just because you can, or because it makes your pose look prettier.
Yoga with Hypermobility is all about restraint and not going as far as you think you should or are told you should. In fact, true strength in yoga with Hypermobility starts when you stay within proper range of motion and hold it, to help your muscles gain strength to help stabilize your joints and do the work your connective tissues cannot.
So, my crescent lunge does not have a deep back bend, and my back leg is not super straight, nor is it hyperextended. It may not be the most perfect or prettiest cresent lunge, but it’s within proper range of motion for those of us who are Hypermobile, and trying to stay in this “normal” range of motion is where our real work is. This is wear we gain strength and how we prevent injuries from doing yoga and “going too far.”
I aim to lunge my front leg enough that my knee remains over my ankle and I can feel my glute muscles kicking in to provide stabilization in this pose.
And I did 30 mins treadmill walk with variable incline, planks and push-ups. Not the power hour spinning and yoga classes I planned to take, but it’s still something, and something is better than nothing.
Proper alignment – not going too far just because
Better, but possibly too far and not the safest for some of us with Hypermobility
Knee is aligned with ankle, but back bend, even a slight one may be too much for some people. Always use caution and discuss any type of new activity or routine, with your healthcare provider first.
Same as day 1, when you are Hypermobile, you learn to not “go there” just because you can, or because it makes your pose look prettier. So, I keep a micro-bend in my standing leg and do not bend all the way over with my leg stretched way up, just because I can. It’s much harder to show restraint in this pose for many of us who are hypermobile than to bend way over with our leg stretched way up, which is often considered “prettier.”
Yoga with Hypermobility is not about diving way into a pose just because we can or because our yoga instructor says that we should. In fact, the real strength in yoga with Hypermobility starts when you stay within a safe range of motion and hold it, to help your muscles gain strength to help stabilize your joints and do the work your connective tissues cannot.
Slightly bent forward, knee not locked or hyperextended, and arm reaching up and slightly away, but back leg could be a bit higher.
When you are Hypermobile, you learn to not “go there” just because you can, or because it makes your pose look prettier.
Yoga with Hypermobility is all about restraint and not going as far as you think you should or are far as you are told that you should.
In fact, true strength in yoga with Hypermobility starts when you stay within proper range of motion and hold it, so that your muscles gain strength to help stabilize your joints and do the work your connective tissues cannot.
So, my triangle pose may not be the most perfect or prettiest, but it’s within proper range of motion for those of us who are Hypermobile, and trying to stay in this “normal” range of motion is where our real work is. This is how where we gain strength and how we prevent injuries from doing yoga and “going too far.”
Triangle Pose gone too far (for me)
Triangle Pose within proper range of motion (for me)
(And no, this isn’t a sponsored post about Athleta’s clothes or their Bettona Jegging Capris. I’ve just work Athleta since the day their first catalogue was sent to my house – probably 12-15 years ago. Maybe longer.)
#WorkFlow – how I break-up the boredom of sitting too long and staring at my computer way too much – practice inversions, along with push-ups, planks and a few strength exercises with my TRX bands – and after 60 mins on the treadmill.
Oh and I love my new headphones! Who needs Beats or Bose anyway? These are just as good for $60 and they match my iWatch, which I love also.
Because even when planning two conferences and having a boatload of work to do, you need to just get it done – even if it’s 11:55pm at night. My cut off for getting a workout in, even for 5-10 minutes, is 11:59am.
Crazy, but it’s another trick or rule I have in my head to keep me going, even if I really don’t want to – as long as I start working out or moving by 11:59pm, the workout counts for that day. If I haven’t started by 12:00am, then then the workout counts towards the next day, so I should just go to bed.
It doesn’t always work, but it did last night – 30 mins on the indoor spinning bike done! Even though I really didn’t want to…..
YTT Weekend – Session 8: The Business of Yoga (3 hrs)
Taught by Jessie Norris Taylor
YTT Weekend – Session 8: Yoga Anatomy (con’t) & The business of Yoga (3.5hrs)
Taught by Dr. Deborah Norris
It’s hard to believe that our MIND-BODY STRATEGIES FOR HYPERMOBILITY AND CHRONIC PAIN program is almost over!
Thank you to everyone who has registered and help support this important and fun initiative. A follow-up email including information shared in all 4 classes will be sent soon. Promise. For Real.
Our 4th class – Vinyasa Flow for Hypermobility and Chronic Pain will be a full 50-60 min class. Our final class will blend Hatha Yoga mixed with Gentle Vinyasa Flow Yoga. We will remain mindful of proper positioning and alignment for hypermobility and chronic pain but will move at a bit quicker pace during this class. However, this will still be a restorative practice.
All levels welcome!
This series of 4 classes are being held at The Mindfulness Center in Bethesda, MD.
Classes begin at 1:30 pm. Please allow extra time to park and get set-up so that we can be mindful of the use of the studio and those who need it after our scheduled class is over .
Address for The Mindfulness Center:
4963 Elm St., Suite 100. Bethesda, MD 20814 (Above the Wells Fargo Bank)
We have several people registered, which is great! If you are already registered or are interested in joining us tomorrow or for our final class today, here are a few suggestions to help ensure your safety and comfort:
– If you have a yoga mat, you are welcome to bring it. However, The Mindfulness Center has plenty. I often recommend using two mats for more cushioning.
– Wear comfortable clothing. Even though it’s cooler outside, it can get warmer in the studio from the sun coming in the windows. Layers are best.
– The Mindfulness Center has props and blankets, but if you are more sensitive, you may want to bring your blanket for our restorative yoga practice.
– Hydrate before coming and eat a light meal. There’s nothing worse than feeling too full, sick or having a GI reaction to something you are, right in the middle of something you wanted to do. Or, if you are moving around a bit more than normal.
– There are plenty of great places that offer healthy, sensitive diet friendly options to grab a snack or lunch afterwards (or before).
– There is a parking garage on the opposite side of the street as The Mindfulness Center. There’s also street parking and The Library parking lot off of Arlington Age usually, has plenty of parking. Parking at the Library does require a 1-2 block short walk.
For those who could not join us any of the 4 mind-body classes, we are discussing additional days and times to offer both classes and support small group meetings once this initial series of classes is over. Our smaller support group-type classes would be based on the same mind-body principles but would be held weekly for a certain number of weeks and would include education, support group discussion, gentle movement, and mindfulness practices – both virtually and in person.
Click the link below to read details on how to register, or click on the workshops/events tab on our Facebook page.
Go to www.edswellness.org/index.php/learn-with-eds-wellness/ to register for our class on Friday, or future classes.
You can also download the EDS Wellness App by clicking on this link – appsto.re/us/N7zbfb.i (it’s free!) or search EDS Wellness in the iTunes App store.
Also available on Google Play!
The link below includes additional details on EDS Wellness upcoming events and important announcements!
Questions? Please email info@edswellness.org
Additionally, the EDS Wellness HelpLine is Live!
You can make HelpLine Appointments through the EDS Wellness App or
go to – edswellness.org/index.php/make-an-appointment/
To read our post from today, go to edswellness.org/index.php/2016/11/18/our-3rd-mind-body-strategies-for-hypermobility-and-chronic-pain-class-is-friday-november-18th-at-130pm/
We look forward to seeing those who are joining us today!
Powerful class today.
12 people total showed up – vulnerable, open-minded and honest. I did the same.
We are all in this together.
While I’m learning to teach yoga and mindfulness to our community, versus solely speaking and writing about it, those who’ve come to our last three mind-body classes, have showed up to face their own fears surrounding movement and anything that may cause additional pain or trauma.
What matters is that we showed up – together.
What matters is that we allowed ourselves to be vulnerable and open-minded.
What matters is that we know that we are not alone.
What matters is that we allowed ourselves to focus on the positives and what we can do, not just what we can’t – even if it was for #just5minutes.
I’m blessed and grateful to have the opportunity to walk this journey with all those who open themselves up and allow me to walk with them. Not lead them, but walk beside them.
Today was humbling.
Thank you to Deborah Norris, Ph.D. and everyone at The Mindfulness Center for not only embracing me with open arms, but our entire community as well.
