Take Your Time Results from Yoga Practice

by Nina

Unfurling Squash Blossom by Melina Meza

Because my post yesterday False Claims Harm Yoga discussed how misleading and/or false claims about yoga can cause serious harm, I decided to rerun an old article of mine about how results from yoga practice take time. In addition to making false claims about the power of certain yoga poses and practices, some of the articles we see out there imply that results are quick and easy (for example, the article about six poses to "heal" diabetes claimed that a month of practice might be all that was necessary). A couple of years ago I addressed this very issue after I read a New York Times article about how exercise can help us sleep better. My original post follows. —Nina

It's a running joke in our family that when Brad gets impatient with me—because I often do various household tasks a bit slower than he does—he says to me, "Take your time!" He swears that Bill Murray said this repeatedly in the movie "Caddy Shack," but when we watched it again recently, no one actually ever uttered that line. Regardless, I always reply, "You take your time." 

But many worthwhile things really do take time. For example, if you want to cook a really good meal instead of eating fast food, you need to shop for fresh ingredients and prepare everything from scratch. And if you want to turn a new acquaintance into a close friend, you need to spend a lot of time together, getting to know and trust each other. The same is true for seeing results from yoga practice. Obviously, one Downward-Facing Dog pose doesn't instantly make your arms stronger, though with regular practice, it definitely will increase your strength. And it also seems obvious that if you want to reduce your stress levels, you'll need to practice stress management regularly over a period of time.

So it was very interesting for me to hear about a recent study at the Feinberg School of Medicine, Northwestern University, that looked at the effect of exercise on insomnia. One of the findings as reported by Gretchen Reynolds in the New York Times post How Exercise Can Help Us Sleep Better was:

"After the first two months of their exercise program, the exercising volunteers (all of them women) were sleeping no better than at the start of the study. Only after four months of the program had their insomnia improved."

Yes, it took four whole months of regular exercising to bring improvements. That's quite a bit of time, don't you think? The women in this study were not practicing yoga for exercise, but it's likely that using yoga as a form of exercise to help with insomnia (something I definitely recommend) might take a similar amount of time. And it also makes sense to me that if you are practicing yoga for insomnia (see Yoga for Insomnia, Part 1) by using stress management techniques, you should also give that some time (though some people report that doing breath practices in the middle of the night produces immediate results). So be patient.

In general, the time you invest in your yoga practice—whether you are practicing for your physical, emotional, or spiritual wellbeing—is what brings the payoffs. After all, yoga sutra 1.14 tells us that equanimity is attained only through steady, dedicated, attentive practice:

Long, uninterrupted, alert practice is the firm foundation for restraining the fluctuations of the mind. —trans. by B.K.S. Iyengar 

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Friday Practice Pointers Get a Diagnosis!

by Baxter

Self Portrait with the Portrait of Doctor Farill by Frida Kahlo*

As I was reviewing all the information that we have shared with you over the years on our blog regarding yoga for medical conditions, I was struck by the fact that I had not clearly and unequivocally stated the most obvious caution of all. It was easy to forget this most important caution when there is so much positive information coming out each week on studies showing yoga’s benefit for a wide range of medical conditions, from osteoporosis to Parkinson’s Disease and post-cancer treatment. I’ve even shared with you fairly clear ways to think about the use of yoga tools for medical conditions- as preventative, curative, maintenance, supportive or palliative, and rehabilitative (see 5 Ways Yoga Can Affect Your Health). And we have written about applying yoga tools for conditions here ranging from bunions to low back pain and diabetes. 

But there is one caution that is crucial for all of this: 

If you feel that you are developing some medical condition or illness, you should be evaluated by the appropriate health care provider—be it an orthopedic surgeon for your shoulder pain or a psychologist for your feelings of depression—and get an accurate diagnosis! 

This might seem like common sense. And yet, over and over again, I meet people who are using yoga to address a health issue who have never even been to their family doctor, let alone a specialist, to find out if their suspicions about what is going on are correct. There is an old saying “The doctor who treats himself has a fool for a patient.” You are doubly or triply foolish if you are not a doctor and doing the same thing! Also, despite their best intentions and offers of help, your yoga teacher is not trained nor licensed to diagnose what ails you, even common things like low back pain that might seem their bread and butter. Even those who are certified in the new field of yoga therapy are not permitted to diagnosis your injury, illness or disorder (see Drawing a Line in the Sand: Where Yoga Teachers Should Not Go).

I certainly understand the reluctance of many to go see a doctor when you may not have health insurance, or have a plan that covers very little of the cost that might be involved in finding out what is going on. But a delay in finding out what is going on or making an incorrect self-diagnosis could leave you worse off in the long run and cost you even more. So, here is what I recommend:

1. If you think you are becoming ill (obvious exceptions are common colds and such), see a board-certified medical doctor doctor as soon as you can and get an accurate diagnosis. 
2. If you are injured and are not improving in 4-6 weeks, do the same.
3. Once you have a diagnosis, ask your doctor or health care expert if yoga is safe to add to any treatment they recommend (see Talking to Your Doctor).
4. Once you have a diagnosis, discuss what you know about your condition with your yoga teacher or yoga therapist, and ask them to help you craft a plan using yoga to assist in supporting better health and healing. 
5. If you don’t already have a teacher or yoga therapist, look for one in your community with experience, preferably working your specific diagnosis. 
6. Once you have a diagnosis and clearance from your health team, consider using the recommendations we make here on this blog for your specific issues. But even if you choose to try out some of our suggestions, I still strongly recommend you work with a teacher or yoga therapist when you first start our applying yoga tools, especially if you are newer to yoga.
7. If you are in the midst of a diagnostic work-up and your doctor is okay with you trying or continuing restorative or gentle yoga, then certainly, with appropriate common sense caution, do that. The stress reducing benefits of such practices are typically supportive for just about any condition you might be diagnosed with. 

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Learn How A Lakeland FL Chiropractor Helps Migraine Sufferers With Natural Practice

By Douglas Gibney

Migraines are among the most severe forms of head pain that requires an effective management plan to reduce discomfort. Stress and strain can be caused by imbalance of physical structures and requires a corrective approach. The Lakeland FL chiropractor can advise on a comprehensive and safe approach to wellness with the aim of addressing migraine pain.

Chiropractic is a therapeutic discipline that focuses on balancing the body and musculoskeletal function. The structures that may be negatively affected by limitations can lead to poor operation and restrict the ability to live a healthy lifestyle. Migraines are formed from possible physical limitations include poor biomechanical balance that must be managed to support wellness.

Therapeutic methods in natural practice do not support chronic use of medication or surgery for correction. The completion of a digital assessment will assist in detecting the presence of imbalance and the means of achieving full function without invasive measure. Physical damage must be identified and the correct operation supported for full function.

A misaligned spine can lead to severe pains and aches that are often attributed to improper posture, severe weight gain, and extremes of force. The pressure placed on the sensitive nervous tissue is caused by poorly positioned vertebrae and can lead to the worsening of migraine pain. The performance of a spinal adjustment assists in returning the vertebrae to its aligned state for proper joint function.

Moving and stretching the spine can assist in reducing nerve compression and restrictions in movement. Irritation of the nervous and muscle tissue can exacerbate migraine problems and requires physical intervention to support function with natural measures. Corrective strategies can be developed with a professional approach and individually based solutions.

The natural approach can assist in detecting the cause for symptoms. The creation of an individualized plan can restore physical balance that may be required for relief from migraines. Painful symptoms must be addressed and managed with the care provided in a safe and natural practice.

About the Author:

Chiropractic care alleviates migraine headache, spine and stomach pain quickly, naturally and safely. Lakeland FL Chiropractor for more info about an experienced Lakeland FL chiropractor at http://www.floridaspineandinjury.com now.