Need some advice about yoga please!

kittyneutron
kittyneutron Posts: 160 Member
edited November 9 in Fitness and Exercise
I started with hatha yoga few weeks ago (I have been twice.) I absolutely loved it, and have bought a membership and plan to continue once a week.

My question for those of you who practice yoga, is when I should try to move on to beginners yoga. I have fibromyalgia and ME/Chronic Fatigue syndrome, so I have to be careful not to overdo it or I end up in bed for a week and that is NOT what I want to happen.

I'm really interested in trying new things and I'm pretty sure that the place I go are used to dealing with individual limitations, but I want to know if I'm going to be in way over my head if I try before I've gained more strength. Is beginners yoga something that I can "adjust" to my own limitations? Any advice fellow MFPers? :)

Replies

  • lizard053
    lizard053 Posts: 2,344 Member
    When you feel strong and comfortable with what you are doing now? With CFS, it's really easy to over do things, so really listen to what your body is telling you - which is really what you are learning while doing yoga! As a sufferer of chronic fatigue, I find yoga one of those things I can always do. You can do as much or as little as your body allows! It's so versatile like that. It's done wonders for me, both for my state of mind (ya know, the depression that accompanies being tired all the time) and for my body (wow have I really trimmed down!).
  • jenlee_74
    jenlee_74 Posts: 29
    I like Gaiam yoga and pilates videos. The beginner ones always have the proper modifications. It is important that you attend a proper class to make sure you are using and learning proper form so you don't hurt yourself. Check out pilates too! It tones and shapes your body relatively quickly and helps eliminate the left over saggy spots! My arms, hips and inner thighs look great again!
  • mattack
    mattack Posts: 137 Member
    I dont have a lot of advice here but I am curious to see your progress. My wife also suffers from Fibromyalgia, and I often have recommended Yoga. The only Yoga we have currently is Yoga-x from the p90x collection and that was too much for her.

    I have finished the tape a few times now (2hours+) at it was one of the most amazing experiences ever. Good luck to you and keep up the good work!
  • kardsharp
    kardsharp Posts: 516 Member
    All yoga poses can be modified to your fitness level and or mood. Only go as far in the pose as your body feels good doing. NEVER try to go further. Remember the teacher has been doing this for a long time.

    Keep going and over time you will notice improved flexability. I love yoga!

    Namaste, Kristine
  • redefiningmyself
    redefiningmyself Posts: 476 Member
    I've gone to hatha yoga for over 10 years, and beginners yoga is the best place to start. Its best if you can talk to the instructor before class and explain your health situation, so she/he will know to keep and eye out.

    A good instructor will be watching the class to see who is struggling and who is not getting enough out of the pose, and she/ he should automatically show some variations to accomodate all needs. If you find you are finding something too difficult quietly call the instructor over tell them and ask if there is a variation you could do that that simpler and would work the same muscles.

    There is ALWAYS a variation you can do that will work the same muscles but may be easier to get into, or relieve back/joint stress etc.

    Also, remember that every day is different. What you could do one day easily may be a struggle the next. Just focus on enjoying the moment and accepting your body where it is at that moment in time. Over a few weeks, months or even years you will begin to see amazing improvements.

    Also, for myself, I dropped a lot of inches and really improved my coordination, strength and felt more peaceful and centered when I was attending yoga regularly. :)
  • Missklara
    Missklara Posts: 282 Member
    i have paresis brachial. my spine is not straight so i'm not able to do all poses in yoga, but my yogini always shows me what can i do instead :D and she teaches me what poses are best for improvement. good luck! :)
  • EricNCSU
    EricNCSU Posts: 699 Member
    My YMCA has Yoga 1 and Yoga 2, so not sure exactly how they compare, but Yoga 1 is definately the easier of the two. I did Yoga 1 for about a month before moving on to Yoga 2, but there is always a modification. If you can't hold Plank you can drop your knees to Kneeling Plank etc. You can always drop to Childs pose and rest at any time.

    Like previous posters, just let the instructor know before class and he/she will keep and eye on you and also show you modifications.

    Enjoy!
  • kbw414
    kbw414 Posts: 194
    A good yoga instructor will let you modify poses as you need to. Bad yoga instructors come over and try to force your body into the position. I'd have a chat with the yoga instructor and tell him/her your concerns and limitations.
  • madsara
    madsara Posts: 1
    I've been doing Yoga on the Wiifit. Having never tried it before I love that it gives you tips on balance and even monitors where you should be stood/posed etc. Hopefully it will help me lose weight. Gained 2 kg in muscle since I started!
  • flyingwrite
    flyingwrite Posts: 264
    I have rheumatoid arthritis and struggle with fatigue issues. I've been practicing Yoga for over 10 years now and just got my certification last year to teach. Remember it's not a race or a competition. Yoga is your experience in your own body. You have your own edge and your own abilities. If you show up and just breathe, you're doing Yoga. And some days, that's all you've got. Your teacher should offer modifications. My studio offers a bliss type class that is slower and focuses on flexibility in the hips and shoulders...separate from flow classes that focus more on muscular energy. Yoga is the best place for you to be. Believe me. I never feel more energized than when I'm on the mat. Good luck to you!
  • laurarpa
    laurarpa Posts: 244 Member
    I'm not sure what you mean by Hatha versus beginners yoga. What kind of class is it that you are taking now, is it a "intro" or therapeutic class? Is the beginner yoga class a vinyasa/flow class? Talk to your instructor - and definitely listen to your body. You should be able to start a beginner class at any time if the instructor is good and allows/encourages props and modifications.
  • SyntonicGarden
    SyntonicGarden Posts: 944 Member
    A good instructor will be watching the class to see who is struggling and who is not getting enough out of the pose, and she/ he should automatically show some variations to accomodate all needs. Also, remember that every day is different. What you could do one day easily may be a struggle the next. Just focus on enjoying the moment and accepting your body where it is at that moment in time. Over a few weeks, months or even years you will begin to see amazing improvements.

    Agreed. And definitely talk to the teacher to make him.her aware.

    Something that helped me is remembering that it's not a competition. I don't think I've ever seen competitive yoga...

    My first instructor taught us to leave our ego at the door. Not only is every day different for you, as Missklara stated, but every person is different, so it's important to remember to try not to compare yourself to the person next to you. Your practice should be about you and your body's abilities. If you can't keep up, it's better to honor your body by sitting in childs pose for a few breaths instead of pushing yourself. A good teacher will encourage you to honor your body in your practice. :)
  • Spinelli2288
    Spinelli2288 Posts: 188 Member
    My best friend has fibro and she started doing yoga when she was 18, she is now 30. Her doctor recommended it and it is the only thing that helps her. Good luck!
  • MizWiz
    MizWiz Posts: 2 Member
    Ok my friend, here is my advice. I have extremely severe fibro exacerbated by a parasite I contracted many years ago. The parasite was an extremely rare one & I went to 13 doctors, from all over the US, until it was finally diagnosed. After 18 months, it had permanently damaged every system in my body, so the Docs at Duke, Emory, and specialists from Hawaii to NYC tell me I'm the worst case they've ever seen. I have been working hard to develop a healthy lifestyle of balanced diet & regular exercise, and have recently added yoga into my regular routine. It's probably one of the best things people with fm can do, other then swimming.

    I have a couple of questions, in order to best help you. Since you are writing through myfitnesspal, are you overweight, trying to lose weight, or just using it as a way to track your food, water & exercise? Do you do any other exercise, besides the yoga? And if so, how much per day/per week.? How mobile are you -- do you need assistance with your daily care, cooking, driving? Do you have any problems with balance/fall easily?

    I ask all of this because your answers will help me tell you just how much yoga you can do, in intensity & time spent per session. No matter what, just know that yoga, with a good instructor (i.e. one who explains the positions slowly & clearly AND describes how to do each one as a beginner & as you imrove your strength & balance,) will DEFINATELY help.l
  • MizWiz
    MizWiz Posts: 2 Member
    I completely agree!
  • juliapurdy
    juliapurdy Posts: 1
    As a yoga instructor, I think it's wonderful that you have begun to discover the benefits and healing that yoga can offer - especially to those with special needs and physical limitations. Yoga offers a space for us to have the physical experience of exercise for those who may not be able to "work out" in many other ways. My word of caution is to know what type of class you are taking - yoga means different things to different people and what I consider a beginners class could be much different than what others (even other instructors) would consider to be so. Given your physical limitations and that you are new to yoga, I would stick with classes that say "gentle" or "slow flow" or "level 1 hatha." It sounds like the class you are already taking is a beginners class. Can you be more specific as to what you are looking for?

    I would also recommend finding an experienced, knowledgable instructor and communicate all of your concerns with them up front. I would even ask them questions about the class before you go. They should be able to assess if it is an appropriate level and perhaps give you modifications for more challenging sequences. A really good teacher may even offer hands-on assists and adjustments if that is something you are comfortable with.

    My number one piece of advice is to listen to your own body and honor your limitations. Don't try to push yourself beyond what is available to you at the time - even if the instructor is asking you to do so. Yoga is about so much more than the physical postures and I think if you stick with it and keep an open mind you will find your body is able to do much more than you ever imagined and you will reap many rewards beyond physical strength and endurance. Good luck!
  • kittyneutron
    kittyneutron Posts: 160 Member
    I'm not sure what you mean by Hatha versus beginners yoga. What kind of class is it that you are taking now, is it a "intro" or therapeutic class? Is the beginner yoga class a vinyasa/flow class? Talk to your instructor - and definitely listen to your body. You should be able to start a beginner class at any time if the instructor is good and allows/encourages props and modifications.

    Sorry, I didn't really translate it well. The group I attend now is called "Calm Yoga" which is basically moves all performed while laying down or sitting. We end every class with a deep relaxation exercise. However, it is physical and I am definitely a bit sore the day after. So, I think that would qualify as a therapeutic class. There are a lot of pregnant women in this class and the teacher seems to be very good at allowing props and modifications for them.

    The yoga for beginners is described as being a class for strengthening the body, improving stability and improving motion in neck/shoulders/hips and knees. The fundamentals. It is described as being appropriate for everyone.

    I think that I will attend the "Calm Yoga" maybe 1-2 times more, and then start yoga for beginners!
  • kittyneutron
    kittyneutron Posts: 160 Member
    Ok my friend, here is my advice. I have extremely severe fibro exacerbated by a parasite I contracted many years ago. The parasite was an extremely rare one & I went to 13 doctors, from all over the US, until it was finally diagnosed. After 18 months, it had permanently damaged every system in my body, so the Docs at Duke, Emory, and specialists from Hawaii to NYC tell me I'm the worst case they've ever seen. I have been working hard to develop a healthy lifestyle of balanced diet & regular exercise, and have recently added yoga into my regular routine. It's probably one of the best things people with fm can do, other then swimming.

    I have a couple of questions, in order to best help you. Since you are writing through myfitnesspal, are you overweight, trying to lose weight, or just using it as a way to track your food, water & exercise? Do you do any other exercise, besides the yoga? And if so, how much per day/per week.? How mobile are you -- do you need assistance with your daily care, cooking, driving? Do you have any problems with balance/fall easily?

    I ask all of this because your answers will help me tell you just how much yoga you can do, in intensity & time spent per session. No matter what, just know that yoga, with a good instructor (i.e. one who explains the positions slowly & clearly AND describes how to do each one as a beginner & as you imrove your strength & balance,) will DEFINATELY help.l

    Hello, thank you for your kind reply. I was previously very ill and bedridden with fatigue and pain, improved and then had another relapse last year. I started improving in December, and about mid January reached a point where I could start attending a weekly water aerobics class. We spend about 40 minutes in the water.

    I still need a lot of rest, but generally feel better and have a higher level of energy. Your description of how you are dealing with your FM sounds very much like my own way of dealing with it. I am overweight and am trying to lose 62 pounds. I started having an improvement December 2011 and about a month ago was well enough and ready to make a change in my eating and try to lose weight.

    My biggest issues are related to fatigue/nausea and bone pain. I attend the yoga on Mondays which is 75 minutes and the swimming on Thursdays for 40 minutes. I don't drive so I often get a fair amount of walking in every week as well-between 1-3 hours a week. Usually I need to rest the entire day after I attend these classes. As far as my mobility I have improved a lot, so I am able to get up, get showered and dressed, can make my own food. I have suffered from an inner ear problem that can cause dizziness from time to time, not sure what causes the flare ups. I can't carry anything heavy, my worst pain (when it is there) is in my wrists. If I overdo it, I end up feeling extreme fatigue, can't get out of bed, lose my appetite and feel nauseous.

    Would love to hear what you think. Thanks for taking the time to help me out!
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