I’ve recently completed my 200hr Yoga Teacher Training Certification with SAANA Yoga Downtown Toronto, and this is the article I wrote as my final paper. For your information: SAANA Classic is a Hatha style sequence designed for all yoga levels. It is meant to help a practitioner build strength in their yoga practice and to avoid wrist injury or pain.
The most common Desk Injuries are:
Posterior cervical dorsal syndrome or “computer back” (c-curved spine, head too far forward)
Mouse shoulder, a common Repetitive Strain Injury (RSI) caused by holding the arm outstretched for long periods of time.
Carpal Tunnel Syndrome, arises primarily from compression of the median nerve as it passes through the wrist. It is the most common and most costly RSI
Tennis Elbow, or lateral epicondylitis is another type of RSI. It is a tendonitis affecting the common extensor tendon at the lateral (outside) area of the elbow.
Lumbar sprains and strains
Disc injuries
Posterior Cervical Dorsal Syndrome
Is a very common injury in modern society where there is an excessive curving of the lower, middle, and upper back; a forward drawn head; rounded shoulders; and excessive forward curving of the cervical spine. It is a natural result of prolonged sitting work, especially with computers or high cellphone use. These postural defects can cause:
headaches
excessive muscle tension in your neck, chest, shoulders, arms and forearms, back, hips, glutes and thighs
strains and sprains in your upper body
joint dysfunction and sprains in your neck, back, and ribs
increased loading on the intervertebral discs of your spine
impaired function of your diaphragm, causing the muscles lifting your upper ribs and shoulders to become overactive and subject to problems
Mouse Shoulder
Mouse Shoulder comes from prolonged elevation and bracing of the shoulder to accommodate an inappropriately positioned mouse, or performing short range movements of the mouse, or both. Mouse shoulder can develop into a more serious rotator cuff injury.
Carpel Tunnel Syndrome
It is the most common nerve compression injury in the body and it is the costliest RSI. Typical symptoms include
tingling and numbness in the thumb, index and middle fingers
night pain
weakness in grasping, thumb and index finger pinching, and other thumb movements
clumsiness, such as awkward hand movements and dropping things
Tennis Elbow
Tennis elbow is a very common cause of elbow and forearm pain. It can cause mild to severe pain in the lateral elbow and may be aggravated by grasping and excessive finger motions. The pain may also radiate up the arm or down into the forearm.
Lumbar Sprains and Strains
Lumbar spine sprains (ligament or joint capsule tears) and strains (muscle or tendon tears) are common in office workers due to the high loads placed on the spine during sitting. Sprains and strains may cause back and hip pain as well as muscle swelling and tightness.
Disc Injuries
Increased loading on the spine due to prolonged and faulty sitting postures may cause sprains of the outer (annular) fibers of the intervertebral discs. In more advanced cases the nucleus of the disc may protrude into or even through the annular fibers of the disc, resulting in a herniated disc. Herniated discs may cause back pain, leg pain and altered sensation down to the foot, weakness, walking difficulties, or combination of these symptoms.
How SAANA Classic Can Help
Unfortunately, there is no ergonomic set up on Earth that will prevent injuries related to desk related work. The only way to avoid further pain and stress on the body is if you take a break every 20-30 minutes to get up move, and change positions. But how often do we do that? Stress, long hours doing repetitive movements, and general muscle fatigue, it is no surprise that desk related injuries are the most common and re-occurring injury. However, within SAANA Classic, there is plenty of opportunity to participate in postures, breathing exercises, and therapy techniques to balm the pain that comes from desk work and the stress associated with it.
The Breathing Exercises that are performed at the top and bottom of the SAANA Classic Sequence help to counteract the lack of deep belly breaths associated with desk work. Stress, long hours at the desk, poor posture, all contribute to us not being able to take full, long deep breaths. Instead, we only breathe into our upper chest, causing us to hyperventilate while we are in this stress cycle. Square breath and Villoma help to ground the body and train you to take longer deeper breaths into the belly. These breaths help us to expand into our chest, shoulders, ribcage and upper back. Allowing these muscles to relax so that we can process the emotions stored in our bodies from being in this stress cycle throughout the day.
SAANA Classic is designed with the health of the spine, hips, hamstrings and shoulders in mind. There aren’t many flows in SAANA Classic. This is to avoid wrist pain or any further injury associated with desk related afflictions. In fact, the first three sun salutations are modified. The majority of the exercises found in the sequence are there to stretch the muscles that become tight during desk work (glutes, chest, lower back, hips) and strengthen the muscles and joints that become weakened during prolonged sitting (abdominals, spine, shoulders, and glutes).
SAANA Classic offers an opportunity to discover Yoga as a type of movement therapy to add to your overall wellness practice to help alleviate pain and stress stored in the body within community. Movement therapy done within community has a lasting impact on your ability to recover from any stress related pain. SAANA Classic is accessible and allows for people a way into the Yoga community and personal healing.
Please be sure to get clearance from a healthcare practitioner before starting yoga and if you have any work-related injuries to inform the instructor before class so that they can modify their sequence accordingly.
About a week ago was February 1st, the beginning of the month, and it was also Groundhog Day. You might be asking yourself, who cares? Trust me, I feel you; who cares about Groundhog Day? It does seem like a very pointless holiday, however, it helped me piece together all of the things I’ve been learning this month through practicing mindfulness, or presence if you will (yoga, meditation, and writing a personal journal), and through my quest for happiness, which I will now change to my quest for balance. How did this holiday inspire my writing of this piece? Well, I remembered the movie Groundhog Day (1993) starring Bill Murray. This is a very funny movie, that I watched a long time ago with my Dad. I highly recommend it if you haven’t seen it, but basically the take away lesson of the movie is this; if you don’t learn from your mistakes you are doomed to repeat them. As they say, history always repeats itself, but I’m here to say that it doesn’t have to. In the movie Bill’s character gets stuck reliving Groundhog Day over and over again, and he is the only one conscious of this phenomenon. So he is stuck in his own personal hell, until he finds a way to break free of this cycle of it always being Groundhog Day. This is a very good metaphor for your everyday personal life, because if you think about it, we tend to make the same mistakes over and over again. If you reflect on your life I’m sure you can think of the many times you have lost or broken your phone, or the countless partners you have chosen who were never quite right, or just about anything in your life that you just can’t seem to get right. Why is that?
Well, first off, you can’t fix anything that you can’t see. If you’re not aware of this pattern, and I mean fully aware of it, then you can’t possibly fix it. There’s a difference between what you think you know, and what you actually know. You may “think,” you know why you keep doing the things you’re doing, but from my own personal journey, I’ve realized that thinking alone isn’t going to fix the problem. A lot of times, your thoughts are what stop you from being fully present in the moment. Your thoughts aka your fears are what cloud your judgement, and have you in this endless cycle of unhappiness; because what you end up doing is playing out your thoughts in your life, and therefore your fears end up becoming your reality. How do I fix that? How do I escape this “Groundhog Day” cycle of history repeating itself, and of me having a hard time being completely happy? The answer: 1. You need to work on being present in EVERY situation, or at least as much as possible. The more aware you are of your surroundings, the people in your life (good or bad), the opportunities around you, your thoughts, your feelings, the better you’ll be able to make healthier choices for yourself, and the better you’ll be able to find balance and/or happiness. 2. Once you are more present, and aware of yourself, the better you’ll be able to understand your past choices and accept them for what they are. You first need to accept the reality that you are in before you can change it. You MUST be honest about your reality, and who you are NOW in order to make a positive lasting change. If you’re always thinking about the person you should be, or the person you used to be, you will never be happy with the person you are now. You will never be able to change the things that are stopping you from being the person you know in your heart you could be because your head is telling you all the reasons why you can’t. “You can’t run like you used to, so why bother trying.” “You’re so fat, you need to be more like so and so, they have the life that you want.” Your thoughts or your Ego is what is stopping you by telling you stories about who you are, and what you can and cannot do. Even if you “try” to accomplish something in your life, like working out regularly, if you keep calling yourself “fat” for example, if you fail, the blow is easier on you because you have already told yourself you’re fat and so therefore you aren’t capable of regular workouts. You have told yourself this story about how you’re a fat person, and most likely you’re not even aware of all the choices you’ve made in your life that fulfill this story of you being a “fat” person. This is how you get stuck in your own personal hell, or Groundhog Day, and you can never escape it until you realize how you put yourself there in the first place.
It’s so funny, because in a way by writing this article, I’m also repeating some of the words I’ve said in articles that I’ve written in the past about chasing your dreams, letting go of your ego etc. I’ve touched on this subject many times, and each time I have learned something new, but not enough to break through the cycle. Life really does come full circle all the time, it’s as if a kid was scribbling a circle overlapping another circle over and over again. Even this article is coming full circle from the article I wrote at the beginning of 2018 about Resolutions. The only way to not repeat this circle, and to break the cycle is to pay attention to the lessons you face each and everyday. You may have a moment of clarity where everything makes sense, and you feel as though things are finally got things right, you’re on the right path, and then for some reason you lose it. You fall back into old habits. Maybe not to the same degree, but you still aren’t as far along in your progress as you would like to be. The key here is to not let this idea slow you down, because that is all it is. Only you have told yourself that what you are doing, who you are right now etc. isn’t enough. That is your Ego talking. Your ego is the voice in your head that is always talking to you, your ego is your thoughts, and your thoughts cause emotional responses that only reinforce your original thoughts. Both your emotions, and your thoughts will then dictate your choices, and your actions. You need to be mindful of this. This is the first step to breaking through a Groundhog Day scenario.
This may seem simple enough but it’s really not. The Ego does a really good job of convincing you that it is who you are. It convinces you that you are whatever you call yourself, fat, skinny, fit, pretty, ugly, old, poor. It also convinces you that what you “have” is a part of who you are. If you have a spouse, you’re married and that has a status, or if you own a house you are a homeowner, and again, that has a status. These ideas only feed your ego. Your ego will feed on anything in order to help define itself. I have cancer, I’m sick, therefore some people may use that to define themselves as a victim. Either way, having cancer is your reality, whether or not you are a victim is up to you. The situation which is cancer is neutral, it neither makes you more or less of a person. However, the stories that you tell yourself, about yourself do make you feelmore or less of a person, but that doesn’t make it true. Also, the situation of cancer isn’t permanent. You can either overcome it, or succumb to it, again this does not say anything about you personally. It just means you’re human. Another example, what happens if you lose the house? Do you lose who you are too? Does it make you less of a person? For your ego, it does. Your ego will have a hard time with this loss, and it will therefore redefine itself through your thoughts and emotions maybe as a victim of loss. Your ego will separate you from the present, it will cloud your judgement, and make this loss a personal loss. You are not your house, your body, your career, and so on. Why? Because none of this shit matters when you die. All of these things are temporary, and when they’re gone the world still turns, and you are still you. All of those things can be taken away at any minute, and so you shouldn’t limit yourself to these things. They have value for sure, and they are a part of your life, but they aren’t who you are. They are a part of who you are, but they are subject to change, and when they do, for good or for bad, it shouldn’t change the person you are.
The problem is, to do that is difficult. You cannot simply remove your ego from yourself, it is a part of you. Especially when we live in a very egocentric world, it can be difficult to break free of this cycle of constantly needing more things, more money, more status, more of everything because your ego is never satisfied with the now. Once you have achieved a goal, or something good has come into your life, it is very easy to then slip back into the cycle of looking forward to the next big thing instead of being appreciative of what is happening now. This is unconsciousness. Never being present. Always looking to the future for more, or dwelling on the past. You are never satisfied with who you are now, because who you are now is never good enough. You are living in a constant state of scarcity or lack. And social media feeds your ego even more so than almost anything else we have in today’s society. It is a big reason why so many of us feel unhappy. First of all, most of us only post photos of the things we’re proud of, the things that make us feel good about ourselves. This boosts our ego, “look, I’m fit,” or “look I have a new house.” Then other people feed our egos by liking or commenting on our photos. This approval makes us feel good, our ego needs that and will then post more photos like it to get the energy it needs. However, as most of us know, none of that is real. A lot of it is filtered and it is only a fragment of our lives, so why do we put so much emphasis on it? Why do we care so much? Simple answer, our ego. Even negative feedback is still a reaction, your ego is still getting attention and will then fight back in order to reinforce itself. Either way your ego gets stronger. Basically, there is nothing wrong with wanting to share things on social media but be mindful of why you’re posting it in the first place. Do the likes and comments on your photos matter? Is it ever really satisfying? Because if it was, then we wouldn’t always be on it, always posting, always seeking more attention. Even if you don’t post much on social media, a lot of us use it to measure ourselves up against others. Again, this only keeps you in a state of lack, and it never moves you forward. You never grow, and you never end up where you want to be because you’re so focused on what you don’t have.
Like I said in my first article of 2018, “there’s no such thing as a life that’s better than yours,” Love Yourz by J.Cole. There is always going to be someone out there who seems to have more, who is more, but you will never know what you have unless you stop looking to others as a measure of your own success. “There’s beauty in the struggle,” again a quote from the same song. Basically, there’s beauty in the present, you just have to wake up and smell the roses. Be grateful for what you do have, appreciate the love in your life, and then share that with others. These are the things that are pushing you forward. The more you open your eyes to the things, the people, and the opportunities around you the happier you’ll be. It is so much easier to see the ego in others, and therefore it is much easier to pass along good advice. However, a lot of times those same people are a reflection of the ego in you. You tend to gravitate to the people who share the same thoughts and opinions as you, so a lot of times, those people also share a lot of the same fears as you. The ego that you see in them you can also recognize in yourself, that is why it’s so easy to see it in the other person. Hence the Alice in Wonderland quote from my first 2018 article “I give myself very good advice but I very seldom follow it.” Usually the advice you give to others is the same advice you need to hear yourself, the problem is you were to blinded by ego to see it.
I guess what I’m trying to say is that we all need to pay more attention, or else our egos and life in general are just going to get the best of us. I know this, because ever since I’ve made a conscious effort to be more present, I’ve realized how much of my life I haven’t been present. Always in my own head. I used to joke about it with family and friends that I sometimes live in La La Land. I never really thought of it as a problem, I just thought it was who I was. Alex just lives in her own world sometimes. But that’s not true. I’m not the only one who does this, and it doesn’t have to define me. Because living in a dream state, worrying about the future and fretting about the past alienates you from the present. Your thoughts can consume you and take you to a different place, and sometimes when you realize that you’ve left this planet for a second it’s too late. Something usually negative has happened to shock you awake, a fender bender, dropping your phone, breaking a glass, all usually occur because your head wasn’t in the game, you were distracted. More and more people are no longer living in the present. Distracted driving is a real thing. Our phones, social media, only feeds our thoughts, and fears. They help in keeping us distracted from the things happening right in front of us, instead we are worried about our next meeting, a deadline; constantly fixated on the things we need to do, to have, or accomplish. Fender benders, breaking your phone are just small examples, but a lot of the things that go wrong in our lives are because of us, whether you’re ready to admit that yet or not. Obviously, you don’t have control over everything that happens to you, but if you look back and you’re really honest about your mistakes, a lot of the time, it had nothing to do with you skills, or knowledge, it was mostly because your head wasn’t in the game. The moment you realize that “you” or the person who you think you are isn’t the problem, but the thoughts and fears that you constantly replay in your life are, that is when you can really make positive and lasting changes in your life. Why? Because the choices that you make out of presence, and mindfulness will come from a place of love and not fear. Presence allows you to separate your fears from reality, it stops you from personalizing everything in your life as a reflection of who you are for better or worse. Good things will happen, and bad things will happen, and only you can control your reaction to those things. However, the only way to make a positive change is to first take a moment, take a deep breath, try to calm yourself down, relax your mind from spinning out of control, and follow your heart. You know what to do, you know who to be, it’s your head that’s trying to tell you “protect” you with fear, but only your heart truly knows pure joy. Fear and joy live in the same space, the key is to live a life with courage. What is courage? Courage is accepting your fears, knowing that they exist and doing what makes you happy anyway. The more aware you are of your own thoughts and fears, the smaller they become, until they fully disappear. You can be and have whatever you want, you need to fully believe this by acknowledging and overcoming your fears. This is what I have been learning, and this is what I’ve been practicing and will continue to practice. This is something that you must strive to do always, if you don’t ever want to live in a Groundhog state again.
Want to do more yoga but the cost of a monthly membership is scaring you away? Here are some solutions that I’ve come up with to get more yoga into your fitness routine with minimal to no cost.
Yoga at Home
There are many free YouTube yoga videos that you can follow right in the comfort of your own home! And if you don’t find it motivating to do a yoga workout on your own, then invite a friend! You can always turn it into a weekly hangout where you do yoga together and then make dinner, or have tea. Either way it’s a good way to save money, workout, and hangout together. Some popular YouTube yoga channels are:
Yoga with Adriene
PsycheTruth
Boho Beautiful
Yoga with Tim
Energy Exchange
There are many studios that offer an energy exchange program, where you would volunteer a few hours a week in exchange for free yoga classes. Generally you would be helping with reception, cleaning the studio, or putting flyers up in the neighborhood. It’s a great opportunity for you to give back to your community, and for you to get to know your yoga instructors more personally. An energy exchange may help to motivate you in your practice because you will feel more connected to the yoga community and you would have more opportunity to learn from the instructors of the studio.
Yoga by Donation
There are studios out there that run completely by donation! If you don’t feel like you can commit to an energy exchange, this is a great opportunity for you to practice yoga without the commitment of a membership. I have personally been to two Yoga by Donation Centers in the GTA, and I’ve had a great experience at both. I love that these centers exist where they make yoga accessible to everyone by allowing people to pay what they choose. In Toronto, Yoga Village is a center where you can attend a yoga class and pay what you choose. They do offer memberships, but you don’t need to buy one to participate. My first yoga by donation experience was in Mississauga at Prayati Yoga. I went to Dan’s class and it was one of my best yoga experiences so far.
Online Deals and Coupons
If you don’t mind building your yoga practice by frequenting several different locations then something like the Prana Passport would be good for you. For the city of Toronto, it would cost you $30 and you have 12 months to go to one class at each participating yoga studio. There are studios throughout the GTA participating in this program. Another option, is to buy a Groupon deal for yoga studios in your area, or a ClassPass membership. For 10 classes a month it would cost $115 a month ($15 a class).
If yoga is something that you want to incorporate into your fitness routine, but youre worried about the cost, I hope that these options are viable in helpimg you build your practice. Comment below and let me know what you think? Was this helpful? Would you like more pieces like this? Maybe, I can do another piece about fitness on a budget? Let me know! Namaste.
Alex Rinaldo 