LYT

Category: Wednesday Q&A

  • 38 | Thoracic Spine Mobility

    38 | Thoracic Spine Mobility

    In today’s solo episode, I’m talking about thoracic spine mobility, also known as t-spine mobility. The importance of this could not be emphasized enough– especially in our modern day yoga and lifestyle.

     

    What is t-spine mobility and why is it important?

     

    Thoracic spine is the area of the spine that is between the cervical spine and the lumbar spine. It is also the largest part of the spine! As we know, we spend a large amount of our lives sitting, and that can affect our posture poorly, which really affects our thoracic spine.

     

    What are the ranges of motion that are available in these areas, and what is locked down after sitting for so long?

     

    In both the cervical spine and the lumbar spine, there is a lot of AP range, so a lot of flexion and extension. The thoracic spine has less available rotation, and really is not made to twist or turn. This means that you are more limited in flexion and extension, but great rotation ranges. Feeling thoracic extension is important, because if we can’t feel that, our bodies will try to find it elsewhere and overcompensate, which isn’t good.

     

    What to do to better your t-spine mobility?

     

    Take a picture of yourself! You need to see what your really look like from the side, this will help you see where you need to work on your alignment and posture.

     

    To help:

    Come on to all fours with your hands underneath your shoulders, and knees under hips. Take your left hand and bring it behind your head, and your right hand is placed under your right shoulder. Lift the back of your skull up into your left hand without lifting your chin, as you inhale, push down with the right hand and turn your ribcage to the left. As you do this, your chest and arm will open up to the left, and then back down. Do this 10 times.

     

    Back down to all fours! Now we are going to do a blend of cobra/cat. On you inhale, drag your hands back towards your feet, pull the chest forward gently without lifting your chin. As you exhale, push the floor away and let the head drop down, and lift up to look like an angry halloween cat. Do this about 10 times.

     

    Resources:

    Today’s episode is sponsored my LYT Daily online yoga classes. This is an exclusive pass into my personal practice and program that I created from my experience as a physical therapist and 20 years developing my LYT yoga methodology. There is a different class with me everyday – including special monthly live streams – so you can feel your most LYT up – anytime and anywhere. Get a 3 day free trial today by going to movementbylara.com and clicking “daily classes.” Let’s get moving!

  • 34 | Questions for Lara: Releasing Fear, the IT Band, & Yoga During Pregnancy

    34 | Questions for Lara: Releasing Fear, the IT Band, & Yoga During Pregnancy

    I’m back with another Q & A day! You asked, so I’m here to answer your questions to the best of my abilities. The questions today are from my Instagram audience, I love being able to connect with you all.

     

    How do you release the fear that your body holds?

    Fear is something we have to investigate. Recognize the emotions behind the fear, and allow them to guide you, but don’t allow it to prevent you to move forward. Ask yourself where this fear is coming from, and really explore that.

     

    Getting back into movement after pregnancy: how and when?

    Before I answer, I want to say that this is from my experience. Continue your practice as long as it feels comfortable for you, in all the ways that it feels comfortable for you, if it’s smart yoga you’re practicing. If you feel like your yoga practice doesn’t feel right, that’s fine, I just recommend that you keep moving.

     

    I have pain on the high hamstring, any tips to help it?

    Check out my podcast with my brother where we talk all about the Yoga Butt syndrome!

    It takes time and patience for this to heal, and go more into strength than into pulling it. Squeezing your sit bones as much as you can throughout the day.

     

    How high should a person go in Cobra? Any risks on the back?

    I instruct it by pulling your hands back towards your feet, which will pull your chest more into the thoracic extension. Some people may not get high up at all because they aren’t used to the pose. Stay lower and pull back with your hands. If you’re pushing down, your pelvis goes down, which can create a compression on your lower back.

     

    Can the IT Band actually be stretched or loosened in the hip region?

    This is actually a tendon! You can’t stretch it, you need to figure out where the problem is originating, and it usually is coming from the hip.

     

    Resources:

  • 18 | Questions for Lara

    18 | Questions for Lara

    I reached out on my social media platforms and asked all of you what you’d like to hear, and the response was great! So many of you had questions for me, so in today’s episode, I’m going to answer them. I want to help as many people as I can, so I’m honored to be able to answer what I can with the best of my knowledge.

    How do you best move through stress, fatigue, or exhaustion?

    The best way to move through it, is to move. I try to cultivate a day of “blob” in my week, but it is difficult since I’m so used to moving throughout the week. The lymph system actually depends on movement, so I do recommend some form of movement in your day. Schedule something like a date with a friend, taking your dog on a walk, or something small like that.

    Does text-neck affect jaw-clenching at night?

    There is fascial tissue that connects both the jaw and the neck, so yes, they both can affect one another. Try breathing and / or relaxation techniques prior to going to bed.

    When I open my shoulders, I can’t stay in a neutral pelvis position. How can I help this?

    The area between the shoulder blades does have a tendency to become blocked. I recommend bringing your hands straight out in front of you, interlacing the fingers into a fist, now push this farther away so the shoulder blades begin to pull apart. Now punch your chest back, almost like a cat position. Do this a few times to feel a release of that tight feeling.

    How do you deal with people who are not aware of their own emotional issues and blame other people?

    You can only change your response to people. Ask them questions that acknowledge what they are talking about; “What happened?” let them feel heard.

    How do I lead and create an atmosphere in a class?

    Let’s apply this to any leadership position. I’m a big believer in being yourself. People want to be led, therefore you need to come prepared. Be clear and have a perspective for the class / time ahead that you are leading.

    How do you queue the body into alignment without confusion?

    Talk clearly and don’t worry about getting flourishy. Never make assumptions with your class, always teach as though everyone has no knowledge of what you are teaching.

    What does your vegan holiday food look like? Any traditions?

    For Hanukkah we make latkes with egg and sour cream replacements. For Christmas we don’t really have a tradition, we just eat whatever we want! For winter time, I love making vegan soups. The corn chowder is my favorite.

    • You’ll need: frozen organic corn, two stalks of chopped celery, chopped red bell pepper. Saute the celery and red pepper, then add the corn, salt, and a bay leaf. Cover with vegetable broth. Blend about 80% of the corn with a cup of vegan milk, then add back in.

    What’s the best sleeping position? How do I position my neck when I’m sleeping?

    You don’t want a mattress that’s too soft, or too hard because you’ll have little support or just not enough. Try to get a pillow that is thin enough to hook under your skull, but so your chin can still drop down. If you are a side-sleeper, keep your neck in the same plane.