I have a group of students that I promised to do a blog for. I told them that I was very busy and it might take me a couple of days to get it up...that was 8 days ago. My sincere apologies to them. Also, it was pointed out that my last blog did not have enough information listed after each technique. I will do my best to rectify that oversight. We had an interesting set of requests in that class. So, without further ado, here are the techniques we used to balance neck and back pain as well as temporomandibular joint syndrome (TMJ).
1) Savasana - foundation for all yoga postures; classical pose; total relaxation.
2) Golden light relaxation technique - a visualization used to mentally scan the body; can be used daily on and off the mat to detect and release tension.
3) Neck Massage - one way to release tension in the neck which may lead to tension in the jaw is to gently massage with the index finger and thumb up and down either side of the neck. If soreness or tenderness is found @ any point the tension can be released by holding pressure in the area for a slow count of 30 before continuing the massage. The pressure should be steady and gentle.
4) TMJ Pressure Point Release - TMJ occurs due to problems with the jaw and the muscles in your face that control it. The main components are the joint capsule, articular disc, mandibular condyles, articular surface of the temporal bone, temporomandibular ligament, stylomandibular ligament, sphenomandibular ligament, and lateral pterygoid muscle. But, for laypersons (even I have trouble pronouncing 4 of those), the important thing to remember is where the pressure points are located and not to apply too much pressure...just enough to cause the muscles to relax. A great way to release tension in the jaw is to massage inside the lower part of the jaw, again using the thumb and index finger. This technique is the same as with the neck massage. Next, gently apply pressure to the area @ the back of the jaw, just behind the last molars (see photo below - TMJ1). Use the index fingers or thumbs, relax the jaw and GENTLY press in, back and up. Hold for a slow count of 30. The same action can be repeated on the inside of the mouth (see photo below - TMJ2). This technique is especially helpful if practiced while laying in bed a.m. and p.m.
5) Neck Rolls - (illustrated below) The neck rolls are a four-stage technique: forward, left side, back, right side. Repeat this rotation 3 to 7 times in one direction. Then reverse direction and perform an equal number of rotatons. Rotating the neck releases tension in the neck and shoulders, producing a relaxation and positive stimulation of the nerves in the upper cervical area. The nerves become toned and the muscles become stronger and more elastic.
6) Hummingbird - sadly, I could not find a photo of this technique. Perhaps one day I will make all of my own drawings. It is an easy technique to remember, but alignment is key before beginning the movement. In either a standing, sitting or kneeling position with head held up and spine straight, raise both arms shoulder level and straight out to the sides (like the wings on an air plane). Palms facing down, begin to rotate the arms in small circles forward. Perform this action quickly like the wings of a humming bird. 3 reps of 20 circles, then stop. Turn the palms up, arms still @ shoulder level (make certain that your back is still straight and that you are not slumping the shoulders forward). Now "fly backwards" by making small circles in the opposite direction, same number of reps. Turn palms down and slowly lower arms back down. This is an amazing technique for releasing tension in the shoulders and upper back! Over time it strengthens these areas as well.
7) Cat/Cow - this is truly one of the most universally beneficial postures in yoga. It makes the spine extremely flexible, firms the stomach muscles and releases tension in the neck. Cat/Cow strengthens the thoracic cavity. And, importantly for most Americans, it removes strain from the shoulders. This posture should be done mindfully and slowly for the best results. Having covered Cat/Cow before in this blog, I'll provide a link to three of the best videos I have found to demonstrate this technique: Cat/Cow.
8) Child's pose - there are three variations of this technique. I have included photos of two variations, below: Child's Pose 1 and Fallen Leaves. This technique, feels relaxing, however it also actively affects the organs and glands of the body. In addition, it relieves lower back pain and massages the diaphragm and chest. This is a wonderful resting pose after doing any kind of back work.
9) Golden light premeditation technique - creates inner focus and feeling of safety.
10) Hong Sau Kriya - technique for turning inward and quieting the mind; basic or primary Kriya meditation technique; an aid for letting go of negative thoughts, emotions. In Sanskrit, the word Hamsa (hong-sau) means wild gander and has great symbolic significance. No matter how far the gander flies, at some point it remembers, and migrates back to it's home. I could write an entire entry on just this one technique, but for our purposes here, I will keep it simple. While in a meditative pose with the spine straight, let the breath flow in and out through the nose naturally. Focus your entire attention on the breath without controlling it. On the inhalation think "hong" and on the exhalation "sau". Hong-sau, hong-sau. In and out. In and out. Practice this meditation daily.
11) Om Shanti mantra - tranquility and peace mantra; may be chanted silently or aloud; usually chanted @ the end of yoga class; used in many ways; may be chanted silently if you are beginning to become upset; if you are already upset, chanting this mantra aloud will help produce a feeling of calmness.
1) Savasana - foundation for all yoga postures; classical pose; total relaxation.
2) Golden light relaxation technique - a visualization used to mentally scan the body; can be used daily on and off the mat to detect and release tension.
3) Neck Massage - one way to release tension in the neck which may lead to tension in the jaw is to gently massage with the index finger and thumb up and down either side of the neck. If soreness or tenderness is found @ any point the tension can be released by holding pressure in the area for a slow count of 30 before continuing the massage. The pressure should be steady and gentle.
4) TMJ Pressure Point Release - TMJ occurs due to problems with the jaw and the muscles in your face that control it. The main components are the joint capsule, articular disc, mandibular condyles, articular surface of the temporal bone, temporomandibular ligament, stylomandibular ligament, sphenomandibular ligament, and lateral pterygoid muscle. But, for laypersons (even I have trouble pronouncing 4 of those), the important thing to remember is where the pressure points are located and not to apply too much pressure...just enough to cause the muscles to relax. A great way to release tension in the jaw is to massage inside the lower part of the jaw, again using the thumb and index finger. This technique is the same as with the neck massage. Next, gently apply pressure to the area @ the back of the jaw, just behind the last molars (see photo below - TMJ1). Use the index fingers or thumbs, relax the jaw and GENTLY press in, back and up. Hold for a slow count of 30. The same action can be repeated on the inside of the mouth (see photo below - TMJ2). This technique is especially helpful if practiced while laying in bed a.m. and p.m.
5) Neck Rolls - (illustrated below) The neck rolls are a four-stage technique: forward, left side, back, right side. Repeat this rotation 3 to 7 times in one direction. Then reverse direction and perform an equal number of rotatons. Rotating the neck releases tension in the neck and shoulders, producing a relaxation and positive stimulation of the nerves in the upper cervical area. The nerves become toned and the muscles become stronger and more elastic.
6) Hummingbird - sadly, I could not find a photo of this technique. Perhaps one day I will make all of my own drawings. It is an easy technique to remember, but alignment is key before beginning the movement. In either a standing, sitting or kneeling position with head held up and spine straight, raise both arms shoulder level and straight out to the sides (like the wings on an air plane). Palms facing down, begin to rotate the arms in small circles forward. Perform this action quickly like the wings of a humming bird. 3 reps of 20 circles, then stop. Turn the palms up, arms still @ shoulder level (make certain that your back is still straight and that you are not slumping the shoulders forward). Now "fly backwards" by making small circles in the opposite direction, same number of reps. Turn palms down and slowly lower arms back down. This is an amazing technique for releasing tension in the shoulders and upper back! Over time it strengthens these areas as well.
7) Cat/Cow - this is truly one of the most universally beneficial postures in yoga. It makes the spine extremely flexible, firms the stomach muscles and releases tension in the neck. Cat/Cow strengthens the thoracic cavity. And, importantly for most Americans, it removes strain from the shoulders. This posture should be done mindfully and slowly for the best results. Having covered Cat/Cow before in this blog, I'll provide a link to three of the best videos I have found to demonstrate this technique: Cat/Cow.
8) Child's pose - there are three variations of this technique. I have included photos of two variations, below: Child's Pose 1 and Fallen Leaves. This technique, feels relaxing, however it also actively affects the organs and glands of the body. In addition, it relieves lower back pain and massages the diaphragm and chest. This is a wonderful resting pose after doing any kind of back work.
9) Golden light premeditation technique - creates inner focus and feeling of safety.
10) Hong Sau Kriya - technique for turning inward and quieting the mind; basic or primary Kriya meditation technique; an aid for letting go of negative thoughts, emotions. In Sanskrit, the word Hamsa (hong-sau) means wild gander and has great symbolic significance. No matter how far the gander flies, at some point it remembers, and migrates back to it's home. I could write an entire entry on just this one technique, but for our purposes here, I will keep it simple. While in a meditative pose with the spine straight, let the breath flow in and out through the nose naturally. Focus your entire attention on the breath without controlling it. On the inhalation think "hong" and on the exhalation "sau". Hong-sau, hong-sau. In and out. In and out. Practice this meditation daily.
11) Om Shanti mantra - tranquility and peace mantra; may be chanted silently or aloud; usually chanted @ the end of yoga class; used in many ways; may be chanted silently if you are beginning to become upset; if you are already upset, chanting this mantra aloud will help produce a feeling of calmness.
RSS Feed