Search Results for: chronic pain

Practicing Yoga When You Have Chronic Pain

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Untitled-5People are often surprised that I have chronic pain, because I am a yoga teacher and the two are somehow supposed to cancel each other out. If only it were so simple! In my life, it’s been a more nuanced relationship—I got into yoga because of chronic back 

pain (and a whole host of attendant emotional and psychosocial issues), and my practice has, over the years, both helped me and hindered me in coping with pain and injury. When it’s helped me, it’s been because it has helped me to relax, centre, clear away my mental chatter, calm my nerves, and teach me to tune in to my body’s needs and capacities on any given day. When it’s hindered me, it’s been because of a combination of my own unrealistic expectations of myself and a culture of yoga classes that emphasizes fast and hard yoga asana practice, rather than slowness, deliberation and boundaries. Overall, though there have definitely been bumps along the way, yoga (and all different types of yoga, including yoga asanas, yoga nidra, hatha yoga, vinyasa yoga, pranayama and meditation) has helped me enormously.

I picked up some tips along the way, and would like to share them with other people who have pain, limited mobility or (dis)ability issues. This is what I have learned about practicing yoga with chronic pain—I hope it’s helpful to you and good luck on creating a style of yoga that fits and nurtures you.

Select Your Teachers Carefully
Unfortunately, many yoga teachers aren’t actually trained in the kinds of modification and adjustment you might need. This isn’t their fault—it’s because the standard of training (the 200h training that most teachers have) doesn’t address injury and limited mobility adequately. Someone with a 500h training may have more knowledge, but may also not. The best thing is to find a teacher who, through their own practice and teaching, has had injuries themselves or has made it a priority to learn about injury. Look for a teacher with a lot of experience; it’s also great if they are trained as a physiotherapist, massage therapist or other bodyworker, or if they have connections to such practitioners that they can recommend to you. Such a person might also not be working in a yoga studio, but rather giving yoga classes in a different setting. (This is because studios are often run on a very specific profit-maximizing and class-stuffing business model, and people who’ve been teaching for many years are often not compatible with it!) Most important of all is to find a teacher who puts you firmly in the driver’s seat, who gives you the information and then allows you to decide how far to go with it.

Select Your Style Thoughtfully
There are many different types of yoga. I would encourage you to try a few different styles, and then select what you need on any given day or week. Yoga benefits you in many different ways. For example, if you are having a pain flare, you might find restorative yoga or some other gentle yoga to be most helpful. If you’re feeling anxious, you might want something with more movement, or more meditation. I would suggest starting with slower styles—like Hatha Yoga or Classical Yoga. Chair yoga is also a great option for people with limited mobility. When you feel that you know your own body’s preferences and limits, you can try a more dynamic style (like Vinyasa Yoga or Ashtanga Yoga). Be careful with hot yoga, or with very fast-paced yoga classes; they can be a lot of fun, but it’s often challenging to listen to your own boundaries in such environments. It’s easy to overdo it and aggravate pre-existing problems.

Do Your Research
Don’t rely on a teacher to know what your body needs or shouldn’t do; It’s great if s/he can inform you, but it’s ultimately your responsibility. You’ll feel more empowered if you actively search for information, and then can make better decisions. If, for example, you have hyper-mobile shoulder joints or a slipped disc, it’s a good idea to ask your other healthcare practitioners about particular movements that might be dangerous for you. Of course, ask your yoga teacher, too—but don’t rely solely on their opinion.

If You Need To, Do Your Own Thing In Class
So, let’s say you have some disc issues in your lower back. And let’s say your teacher is teaching a lot of forward bends on a particular day, because other students are interested in learning them. And let’s say that, due to your research, you know that forward bends are something with which you should be careful. You can start by modifying the postures (and asking the teacher for ideas about how to do so). But, you know what? If you modify and it still hurts or feels like too much, just don’t do it. Feel free to rest in Savasana until the sequence is over, or do some other asana or pranayama while the other students are bending forward. A good teacher will support you in this, and won’t take it personally. Remember, it’s your time and your practice—do what’s best for you.

Practice Alone—It Will Help You Learn Your Boundaries Honestly
We’re social animals and we all like to feel part of the group. Unfortunately, when the group is moving in a specific way and you can’t follow, it’s very common to try and push and see if maybe you can get there today. Everyone with chronic pain or disability issues knows these thoughts. If they come up for you in yoga classes (and they often will, even in very gentle yoga or yoga for beginners classes), the best way to counter them is to balance your yoga studio practice with home practice. Then, with time and space, you can figure out what works for you, and you can come to a class prepared to respect and love your body’s limits.

Share Your Feelings About It
When you feel isolated, frustrated, invisible, hurt—find a way to let it out. Part of the journey of dealing with pain is learning to share it, verbalise or otherwise express it. Pain is often a silencing and isolating experience, and making it a social experience lessens the burden drastically. You might want to let your teachers know. You might not. It’s entirely up to you, how and with whom you share your emotions, but that you do share in some way is a very important part of learning to cope with your body’s limitations, negotiate this in relationships and celebrate what you do have and how great it is.

If you are looking for injury-, pain- and disability-aware yoga in Berlin, please don’t hesitate to contact us or drop into a class. We offer yoga nidra, hatha yoga, vinyasa yoga and classical yoga, in small classes with experienced teachers. You can see our yoga Berlin Kreuzberg schedule here.

 

A Tantric Way of Dealing with Pain

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Does it hurt?  Can you do something to get rid of the pain?  No?  No problem.

You can remain content and relaxed in the midst of any experience. Including pain, sorrow, fear, or anger. Hang on… nobody said it’s easy, but we categorically say that it is possible. And not only that, it is possible for everyone.

rocksOne way I know of dealing with pain is amazingly simple: To directly experience what is happening, in a steady and concentrated way. In other words, to meditate on the source of the experience.

I have been using the Tantric meditations to deal with chronic pain for years. And, although the pain hasn’t entirely gone away, a lot of the side effects (mental anguish, fear, or other physical tensions) have disappeared.  When my knee hurts I can accept it and remain relaxed, so it doesn’t cause me any real disturbance.

Of course, if you don’t know the cause of a pain, it’s best that you seek prompt medical advice. But, if the pain is already there, you might as well meditate on it on your way to the doctor.

You will find that many pains actually disappear when you experience them in this way. Or the quality or intensity of the pain may change. Or it may move, or get smaller.

How does one do it? Simply by going to the place of the disturbance. Locate it physically with your mind, and then experience it with curious detachment. Experience it, not like you want it to go away, but like you want to know about it. Where is the center of this sensation? How big is this area? Explore it like an objective investigator; or watch it like you watch a film.

We experiment with this method during the Tantric Tuesdays at KiKi, for example, feeling a tension during a yoga pose.  We also practice some of the meditations that (like Antar Mauna) cultivate this ability of detached experience, or (like Tratak) teach the mind to concentrate intensely on one point.

I recently visited a friend, who’s also been coming to my guided moments.  I found her in a desperate state due to an intense headache.  Although she has only practiced for a few months, she has been very consistent and regular, so I felt that the meditative approach would help.  Below I transcribe her impressions of what happened next, written the day after.

I woke up with pressure in the head. Something very usual for me since I´m eight years old. Lucky that since I´m a teenager I can take medicine against it. And I do, immediately, with the first signs of pain. So hard is it for me to resist the pressure, the burning and stinging at my forehead. So with 3 pills per day I get over it and stay 2-3 days without pain, and can continue my daily life …. Therefore, I always have medicine in my handbag. Always!

 

But this morning I received a lovely massage from caring hands and I felt I din’’t want to swallow the pill. The pain got worse and then my stomach rebelled, so it was too late to take a pill. Ohhh I wanted to hit my head against the wall, like I did as girl, when the pain was unbearable.

 

I actually do not remember how I got on the chair in my room. I just remember this voice guiding me into my body, the stillness inside…. Ohh the throbbing got so heavy.. But I trusted and followed the guidance into the movement of my breath. I felt how my body was relaxing little by little, and at the same time the pain in my head became more intense. And I was guided directly into this pain. I felt the pain coming in waves and my tired body, leaning forward devoting to these waves. There was only pain and heaviness, and it felt eternal. I was awake and at the same time like sleeping, sitting on the chair. Until… Hari Om Tat Sat.

 

I just observed how my body laid down on the bed beside the chair. When I woke up, my head was completely free! I could not believe it, and noticed how I started to search for the pain. But quickly I dropped this idea and enjoyed my day.

 

Kathi hasn’t had any more headaches in the two weeks since this happened.  But she claims to be eagerly awaiting for another episode, so she can try this method again.  She also says that this experience has completely changed the way she approaches any pain or unpleasant feelings:  Now she meets them as their curious explorer, rather than as their victim.

On another post, we will write about the mechanisms that make this shift in the experience of pain possible.  For now, just take our word that it works.  Or come and practice it yourself to find-out.

Pedro teaches Tantra yoga and meditation at English Yoga Berlin.

Four Yoga Poses for Back Pain

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Many people discover Yoga during the process of trying to treat back pain. Back pain is a very common problem in our society and can be caused by diverse sources. It can stem from simple muscle tightness, chronic postural problems, bad working conditions, structural misalignment in the skeleton, emotional stress or any number of other imbalances in the body.

 A regular, personalized Yoga practice can go a long way in helping to relieve back pain. We are careful to keep our Berlin Yoga classes small enough so that every student can freely ask questions about their own body. It’s important that your practice is tailored to suit your needs–every back is different! Make sure that you let your teacher know about your specific issues. For example, Yoga for a slipped disc is very different from Yoga for tight hamstrings. 

 Here are some tips for using Yoga to treat the most common back ailments.

Downward Dog is a wonderful posture for strengthening all of the paraspinal muscles. It also helps to stretch the hamstrings and calves, which, when tense, can contribute to lordosis in the lumbar spine. It’s very important to have a straight back as you practice Downward Dog–so start with bent knees and, as your legs warm up, you can experiment with straightening them. Sliding the shoulder blades down the back and rotating the upper arms outwards will keep your shoulders broad and strong in the pose.

 Cat/Cow is a gentle vinyasa that helps the spine warm up and releases tension in the back. Make sure you move slowly, deliberately and with your breath. If you have neck problems, keep your neck steady and your gaze on the floor. Otherwise, you can let it move with the rest of your spine. As your back warms up, notice where the bend is easiest to accomplish in your spine and then gently bring the movement into the stiffer parts of your back. This will help achieve more mobility in tighter parts of the spine.

Child’s Pose is a great release for the lower back. Bringing your knees together under your belly will bring your spine into neutral. Letting them rest wide apart is a deeper hip opener but involves more flexibility in the lower spine. Choose whichever variation works best for you, rest your forehead on a block or on the floor and then breathe and relax.

 Abdominal Work is best performed while lying on the back. This way, the floor can support the pelvis and the lower back. This makes it easier to work the abdominal muscles without straining the spine and strong, long core muscles are a key part of back health. Start gently, lifting the legs one by one (with the knees bent if need be), and then build gradually towards longer holds.

 As always, listen to your body. If you feel any pain, stop, rest and ask for a variation from your teacher.

The Alexander Technique and my Feet

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As a person born with a club foot and having received corrective surgery as a baby, my feet have always been a sensitive spot for me. The way I learned to use my body as a child was a way to protect myself from pain and from movements that felt impossible to do. As a result, these habits of use developed into a very particular way of movement that brought me into decades of chronic pain. It has not been all bad. The pain brought me into yoga and stretching of very tight muscles. That in turn, brought me into the Alexander Technique and a deeper understanding of what it is I do that increases the tightness of those muscles.

The Alexander Technique does not deal directly with a single part of the body. A teacher will always work with the body as a whole, and that will have an effect on a specific part in an indirect manner. In short, one could say that for an Alexander Technique teacher, “Feet are never just feet. Feet are a reflection of the whole body.”

So these past three years of intense Alexander Technique have changed my whole body and the way I use it. As a result of these changes, three indirect changes have also occurred at my feet.

My foot grew a size.

Well, I guess it didn’t grow like kids’ feet grow .. but it must have released to fill its true size, because I no longer shop for size 41! I am assuming that I have had a lot of tension in my feet and that has been scrunching them up to a shorter size. At the beginning I thought that this was only me, but then one day when we were talking in class I realized that this has happened to half of the trainees in my course!

Fortunately I am the kind of person who only owns two pair of shoes, and this change did not mean a massive investment into my wardrobe!

Good bye insoles.

As you might imagine, being someone with my kind of history has made me always dependent on medical custom made insoles. Furthermore, after my club foot leg was lengthened it never reached the full length of the other leg. Doctors have told me different kinds of measurements from 1.5 to 2.5 centimeters difference…. apparently enough to create back pain.

I remember talking about insoles during one of our breaks in my first months of training. My teacher was being very cautious about staying completely neutral on the subject of insoles. Other trainees were saying negative comments about insoles… comments I have heard before, such as “Insoles make the feet lazy”. I felt the need to be protective over my insoles and responded loudly how my insoles have reduced my pain (something I still do believe). Inside me, there was turmoil. And somewhere, a little bit of hope. Could it be that I could get rid of them one day? Could it be that the way I walk changes so much that I do not need custom made insoles and shoes?

And then corona happened. Waiting at the doctor’s office for a new prescription of insoles felt reckless. Going to shops to buy new shoes and bringing them to another shop to change their height really did not feel like a high priority when we were isolating and living through a lock down. And so slowly, remembering the conversation I had at the beginning of my course… they left my life. At the beginning, there was pain and confusion in my body. But within two months, I was so surprised to find there was no more pain and that I could do without them. I have now been over a year without insoles. Something I never thought would be possible. And yet!

The way my shoes wear out is different.

In the past, the soles of the shoes I had would wear out quickly. The wear out was uneven. The outer edge of the sole was more worn out than the inner edge, causing a diagonal slant. This would happen within the first four months of having a new pair of shoes. What this means is that I would put more pressure on the outer edge of my feet when I walked, wearing the sole out unevenly.

But this too has changed! I bought new shoes and have been wearing them now for nearly a year. It makes me so happy to look at the soles and still see that they are evenly worn out. No more diagonal slants. My walking has changed. Where I put the pressure is different. And my shoes are proof.

  • Photo by Benjamin Faust on Unsplash
    The soles have been worn out diagonally
  • Photo by D. on Unsplash
    Even soles

About the Author:

Pinelopi is in her 3rd year of the Alexander Technique teacher training course, studying with Jorg Asshof in Berlin. She is now taking on Alexander Technique tester students. She is working at half price (25€) until she graduates in the spring of 2023.

Pinelopi completed a 600 hour Hatha Yoga Teacher and Vedantic Philosophy Training course over a period of two years in Valencia, Spain.  For over a decade, she has worked as a full-time yoga teacher in Spain and in 2010 she founded English Yoga Berlin. She then studied Yoga Anatomy with Leslie Kaminoff; and“Injury-free yoga” applying the Alexander Technique postural alignment to all yoga poses with David Moore .Her workshops and retreats are inspired by Tara Brach‘s teachings.

Meet our Hatha Yoga Substitute

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Christina Karafyllidi

Some years ago I met Christina Karafyllidi: a dynamic, eager, fun, fresh yoga teacher. She impressed me with her honesty, thoroughness and wish to learn. She soon became my official substitute. But who is Christina and what is her background? Here is a small interview to get to know her better.

So Christina, let us get straight to it.  What can you tell us about  your yoga background?

Making these sorts of introductions always feels a little forced and rather terrifying, I’m sure you know what I mean! On the other hand, it’s important to me that you know who I am. I was introduced to yoga as a college student in Greece. I started my yoga Journey in 2015 by practicing Vinyasa and Acro-Yoga. Over the years, I also enjoyed Asthanga and Nidra Yoga and in 2020 I completed my Yoga Teacher Training of 200hr (RYA) at Aadi Yoga School in Risikesh, India.

It was clear to me that I wanted to learn more through becoming an apprentice, and so I approached you, Pinelopi, and got to know Hatha Yoga.  I, also started teaching private classes and group classes in parks.

In September 2021, I started teaching at English Yoga Berlin as a “cover” teacher for you. You are probably the most inspiring, supporting and authentic person for me.  I am so grateful to your trust in giving me this opportunity to take care of your students when you are not able to teach.

Have you also studied something else other than yoga?

Yes I studied how to be a pre-school teacher in Greece. At the moment, I am doing a masters in Art Therapy and in the future I intend to link art therapy and yoga. Both of these require kinaesthetics, focus and paying attention to the present moment.

So what are your hobbies… besides yoga?

I consider myself a real book worm. I am also a music fanatic of many styles and a huge fan of Nature & Bouldering. ………. and a bedroom/kitchen/train station kind of “dancer.”

What are the things you care about the most when teaching yoga?

What I care about the most is Ahimsa: nonviolence. The purpose of Ahimsa is to meet the student and yourself exactly where one is in this very moment. Regardless of one´s individual challenges and aspirations, Ahimsa empowers you to move forward, one step at a time, one day at a time, one breath at a time, towards a greater experience of health, happiness and wholeness.

I, also, care greatly about creating community well-being and inclusivity in my classes. It is important for me to create a safe, welcoming space for all bodies, ages, abilities, genders, and shapes. I encourage people to listen to their own bodies and to trust their own process. Everyone has a different kind of connection to their body, so I encourage students to stay away from comparisons and ground themselves in their present moment.

What would you say is your biggest wish through yoga?

My wish is for us to rediscover the wisdom and power of our bodies, develop a tender relationship to our thoughts and emotions, and live in ways that nourish us, each other, and the planet.

What would you say is a yogic illusion?

The non-slip yoga mat! It is a mythical creature and it is proving to be a futile quest!

What are your personal struggles in yoga asanas?

I still feel uncomfortable with some arm balances and a bit scared of some inversions.

What do you not like in the modern way that yoga is presented?

I do not like when people consider yoga just a work out and focus only on its physical aspect. When people do that, they go against the true meaning of yoga which is about uniting the mind, body, and nature.

Thank you Christina Karafyllidi! We are so happy to have you on board!

Pinelopi has been a Hatha Yoga teacher since 2008. Her yoga Kreuzberg Berlin classes are open for and welcoming to beginners. She offers Berlin business yoga,  private yoga classes for people struggling with chronic pain, yoga courses, retreats and workshops.  She completed Leslie  Kaminoff’s Yoga Anatomy course and is training to become an Alexander Technique teacher.

Sunday Yoga Class for Queers* and Friends goes back to the studio

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Graphic illustration of queer yoga teacher Juli in purple leggings and pink tank top, standing in warrior II pose with a fist on the hip and the other hand making a mudra.

The Sunday queer yoga class at English Yoga Berlin has been running online steadily since the very beginning of the pandemic. It feels about time to try out going back to our lovely Kreuzberg yoga studio. But in order to be accessible to those who cannot attend in person, the class will also be streamed online. So, as of September, the class will go back to its original timeslot of 4pm as a hybrid yoga experience. The Zoom code for those who have it will remain the same.

Here are the up-to-date recommendations to reduce the spread and protect the vulnerable in our communities. Here are some precautions we like to take during our Queer Yoga class at the studio:

** Update April 2023 **
Classes will continue as a Hybrid-yoga experience. Class sizes as per usual are limited to 10 persons. Spots are prioritized for monthly students, and then open up for drop-ins as per first come, first serve basis. Please do a quick test before coming to class for courtesy of others practicing in the same room. If you’ve had contact with an infected person or have cold or flu or other unusual symptoms, even if you test negative, please stay at home. If you feel well enough, you are of course welcome to join us online.

Join the Telegram Group for last-minute updates!

Guidelines up until November 2022

The use of FFP2 masks:

It is requested that you wear FFP2 masks at the studio in all spaces except when you are properly situated at your own mat. Continue to wear the mask when you enter and exit the studio, when you walk around the space, and when you get up to go to the toilet.

When everyone is situated at their mats, you can take your mask off and practice yoga without it.

If you need to go to the toilet during the class, you need to put your mask back on as you pass the other students.

Wash your hands as you enter the space:

As you enter the studio, please use the bathroom on the left to wash your hands thoroughly.

Bring your yoga mats:

Please bring your own yoga mat to class. If, for some reason you forget, you will be allowed to use ours but you need to disinfect it before use and after use. This goes for blocks and other props that you handle a lot. FYI: Blankets are washed regularly, but not after every use.

Hands-on contact/guidance:

Hands-on contact is only permitted when both parties are wearing a mask. If you would like hands-on guidance, please indicate so by putting on your mask, and I will put mine on and disinfect my hands before coming over.

Airing the space:

When possible yoga class will happen with the windows open. When the weather gets chillier, I will air the room out every 20 minutes for 3-5 minutes. In order to reduce contamination, please do not touch the window handles yourself. Every time you feel the need for more air, please let me know and I will open the windows for you.

Juli offers Svastha Yogatherapy Vinyasa Flow yoga inspired classes at English Yoga Berlin. This queer yoga class is also open to friends and allies. Our yoga Kreuzberg Berlin classes are open for and welcome to beginners, as well as people struggling with chronic pain. Juli also offers private yoga classes one on one.

Benefits of Yoga Online

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Laptop on a red yoga mat, with small dog and human looking on. The human's left arm and right leg are extended. The left knee is bent.
Yoga Online with Furry Friend

If we’ve learned one thing from the past year and a half, it’s that it’s possible to work from home. Long daily commutes became a thing of the past. Will we go back to that or listen to the communities of people fighting for accessible working conditions? The world does not stop because people work from the comforts of their homes. Right from the beginning of the pandemic I started giving my yoga classes online. As I got used to it, it became habit and I almost forgot what it was like to teach a yoga class in person. Now that measures are loosening, we have the opportunity to go back to the studio. And with the warmer weather, we can teach outside. But this is not always the preference of the people who attend my classes. So what are the benefits of yoga online?

Benefits of Yoga Online

You can join from anywhere

Throughout the pandemic, a number of international students have joined my classes. They’ve joined from Glasgow, Miami, Toronto, San Francisco, Barcelona, Vienna and Amsterdam. The class time (Sundays at 18h CEST) is quite conducive to people’s schedules who join from these various cities. Most of these international participants are people who’ve previously attended my classes in person, but some are new!

From the comfort of your own home

There’s always the option to turn one’s camera off during an online yoga session. If a participant feels self-conscious, or simply wants privacy while they practice yoga, with a click of a button they can achieve it. No more worries about interrupting a class, because you have to go to the bathroom or need a glass of water. Bodily noises such as stomach gurgles or farts are also hidden behind the mute button. If someone needs to take their time with a pose, or needs specific props, or would prefer to use a chair that day, those items are more easily within reach. Your favourite furry friend can also join you!

Eliminating the commute

If a participant is already at home, there’s no need to go anywhere to join a class. All one has to do is turn on the computer and sign in to the session. The time taken commuting to the studio is eliminated. If the weather is bad, there’s no need for it to cause a lack of motivation. There are therefore less obstacles in the way to joining the class.

Reducing spread

Of course, during the height of the pandemic, we were obliged to practice yoga online. The studios were closed. But now that we have the opportunity to go back to the studio, we can still choose to practice online in order to reduce the spread of the virus. Practicing yoga with masks on causes too much restriction for breathing exercises. And opening windows regularly cools down the room too much during cold winter months. Nothing reduces the spread as much as eliminating contact. This is something we can be sure about. For participants with compromised immune systems or pandemic-related anxiety, it makes it safer to practice yoga.

There are many things lost in online yoga classes – in-person connection to community, better visibility of the yoga teacher and participants, lack of connectivity problems, etc. But there are also many benefits of yoga online that are not achievable in-person. And we still have many people in our community who are not yet fully vaccinated. For now, the Sunday yoga queers & friends commnunity yoga class will continue online.

Juli offers Svastha Yogatherapy Vinyasa Flow yoga inspired classes at English Yoga Berlin. This queer and trans community yoga class is also open to friends and allies. Our yoga Kreuzberg Berlin classes are open for and welcome to beginners, as well as people struggling with chronic pain. Juli also offers private yoga classes one on one.

Alexander Technique Berlin

What is the Alexander Technique?

The Alexander Technique is a re-education method that helps you break deeply embedded habits. Through this technique you learn how to recognize habits; how to pause; and help create new neural pathways in the use of your body and mind.

Who is the Alexander Technique for?

Everybody! Although this technique is more well known among dancers and actors it is definitely not limited to the arts. This technique benefits everybody who wishes to learn new ways to use their body in a more harmonic and efficient way. It benefits people with chronic pain; employees who work long hours at their desks; people whose jobs require repetitive movements such as builders, cleaners and gardeners; people who study or are still in school; and even yoga teachers! Speaking from an Alexander Technique perspective: it is not about what you do in life, but how you do it that matters.

How does a lesson work?

Alexander Technique lessons are usually one to one lessons. The lesson lasts 45 minutes. A typical lesson can include table work, chair work, walking and exploring simple movements such as bending over, lifting the arms and bringing oneself to the tips of the toes.

During table work, you lay down on a massage table in the semi supine pose while I use gentle movements of my hands to help release undue tension held in your body.

During chair work we work together to explore ways of sitting and standing from the chair. We uncover your habitual patterns of use and work on re-educating the system to form new patterns.

In the first sessions, the lessons explore simple everyday movements such as sitting, standing, walking, etc. Once you learn new ways of doing these simple movements, you can then start to apply them to more complex movements of life. The technique can be adapted to individual specific wishes such as how to hold a music instrument in a more efficient and healthy way or looking at specific movements that affect your life personally.

How many Alexander Technique classes do I need to start noticing a difference:

Because everyone has different levels of physical awareness, transforming our habits takes different amounts of time. From the first class, you will be given some tools to address the most obvious habits. However, one thing is to mentally know something, another thing is for your nervous system to choose that new pathway. Habits sometimes function in the same way as onion layers, as each one falls away, you get closer to your core. With the first layer gone you will feel lighter and experience a different use of yourself. To begin this work, I recommend a minimum of ten classes.

Pricing scheme:

All prices have a 19% VAT included. If you need an invoice, Smart_Eg will provide one.

Introductory session/ a single class65€
An onion layer (ten classes) 520€
Half an onion layer (five classes)300€

Book a lesson:

You can book a class by filling out one of these forms: single class, half onion layer, an onion layer.

Once you filled the form out, contact me and I will send you your logins on momoyoga so that you can choose the times that work for you. Most classes are on Tuesday afternoons and Wednesday mornings.

Contact me at:

pinelopi (at) englishyogaberlin (dot) com

To find out more about my work and background click here.

Testimonial from Azzurra:

Thanks to my Alexander Technique sessions with Pinelopi and Jörg, I have discovered a liberating sense of freedom and effortlessness. Within just a couple of months, Alexander Technique opened the door to a new “me”: I am more relaxed, agile, and self-reliant in my day-to-day life and my perception of how my body works and what I can do with it has changed dramatically. The best part? Thanks to both the sessions with Pinelopi and Jörg and my daily practice on my own, my body awareness is still evolving every single day in a very exciting way. In the past, I used to tense up and put my body under great pressure without even realizing it, and yet now I can notice pretty fast when it happens, correct my “course of action” letting go of my “old” habits, and take advantage of the healthier habits that became available thanks to Alexander Technique. Depending on what my body needs in a specific situation, I now have plenty of options to choose from and every single day is a new opportunity to get to know my body a little bit better and to improve my flexibility.

Azzurra Camoglio – life coach

Testimonial from Chris L.

We did not learn how to read today! said six year old me after the first day of school. I thought things done in kindergarden (like holding a pencil and sitting in front of a desk for a while) were all the skills needed to soon read each book of the library.

Walking up to the fifth class of AT felt similar to that day. My first lessons of AT had been eye-opening and I saw myself as nearly finished. After double the time, it feels more like I know the basics and have an idea of what is ahead.

Quite like the first years in school and reading for fun. Being able to read, I had seen that some books can actually be the door to endless worlds.

On a physical plane, AT lessons grounded me more securely by rooting my feet better to the ground. The lessons gave my spirit a calmer home to live in by clearing up the ribcage´s mechanisms for better breathing. My head lifts and connects better to the spine and body. The repositioned skull gives my eyes a new perspective to see clearer and even farther. The position feels more optimal because there is less squinting of the eyes and the turning of the head feels more fluid.

Chris L. – at first tentative then positively surprised tester student of Pinelopi for AT – Alexander Technique

Testimonial from Avital Yomdin:

When coming to the course, I did not know what to expect but I trusted Pinelopi completely from years of knowing her as my yoga teacher. Already in the third session, I found a way of dealing with a problem I thought could not be solved: my knees used to crack with every step I took. With a few small adjustments, I now know how to walk in a way that is healthier and easier – and no more cracks!

This continued with every session – in each one a tiny alteration in the way I do the most repetitive movements solved a problem I had or gave me a new way of moving that took so much less effort.

For the last five years, I have been suffering from sudden and very strong pains in my knees – now that I changed how I go up the stairs- they are gone! It sounds like magic, I know. It is not. It is a lot f mindfulness in moments when we are usually on auto-pilot. The results are both subtle and mind blowing simultaneously.

Pinelopi has a way of leading your body in the most gentle, attentive and intuitive way. Her touch alone felt healing, and when combined with her knowledge and intuition, I could not believe the progress me and my body made. I recommend this technique with Pinelopi’s guidance from the bottom of my heart. Give yourself this gift, it is so worth it!

Avital Yomdin – Berlin artist

Second testimonial from Avital Yomdin:

I had written a review shortly after having my 10 sessions with Pinelopi. I was already so impressed, but now that more time has passed, I feel like I have to write again. In the past few days, I have felt several times a day how these sessions affect me. When I’m in pain, I go into the semi-supine pose without thinking of it. My body remembers the impulses and corrections Pinelopi gave me, and I find myself melting into the floor. Normally, that is all it takes to release the painful tension. But yesterday, something happened that shocked me completely: I found myself running, and I really needed to catch a bus. My body tensed up so much and was hurting all over within seconds, but I had to catch that bus. Suddenly, while running, I started to gently send notes to my body – like the ones I do when I want to find the balanced standing pose: find the center of the feet, soften the knees, release hip joints , back like a sail, shoulders to the side, and the neck free. The pain dissolved. MID-RUN. For me, this feels almost like science fiction. It’s not – it’s Pinelopi’s guidance. I truly cannot recommend this amazing teacher more.

Testimonial from Katherine Spingarn:

I have learned to love Alexander Technique through Pinelopi.  I started to take lessons with her because I was suffering from lower-back pain exacerbated by my work in preschools.  The lessons began as traditional Alexander Technique lessons, but when I told her that I really never sit in chairs for adults, she immediately began to think up movements specific to my life that we could explore and add to the lessons.  She is always excited to hear about what I discover about my body between lessons and how the lessons have begun to become present in my daily movements.  Pinelopi has a very clear and confident touch and asks for consent to touch you, both of which make it easy for me to trust her with my body and my boundaries. 

The repetition of Alexander Technique has really worked for me.  After 10+ lessons in Alexander Technique and Pinelopi’s Yoga and Alexander Technique classes, I notice how the sayings in AT are so routine now that they are accessible to me during my crazy work days.  When I sit at the rowdy lunch table with a bunch of kids, I can think “back is back” and release my lower back and am almost to the point that I can think of the space above my head as I repeatedly sit down and stand up from my child-sized chair to refill dishes of food.  This is big for me, as my body and my physical needs are the last things I think about during my work day.  I notice that through my new awareness of my movement patterns and the AT tools to divert those movements to new ones, my back and stomach have gotten much stronger and my pain much less frequent.  AT is not a quick fix for a problem, but rather a technique that becomes slowly integrated into your life and pops up more and more frequently as you begin to become more aware of your body. These classes feel like an investment in my current and future health.

Katherine Spingarn- Pre-school teacher

READ MORE ARTICLES ABOUT THE ALEXANDER TECHNIQUE:

How to Become a Yoga Teacher- What To Consider – PART ONE

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Photo by <a href="https://unsplash.com/@zoltantasi?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Zoltan Tasi</a> on <a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a>

In the past 13 years of teaching yoga, a few students have approached me to ask about how to become a yoga teacher and what things to consider. This is an important decision for those of us choosing to take this path. Before you embark on searching for the yoga teacher training course (TTC) of your dreams take a moment to consider the following questions.

Why do you want to become a yoga teacher?

Let us start with the basics: why do you want to become a yoga teacher? Although it sounds obvious, it is worth sitting with the question to get some clarity. Some people wish to become a yoga teacher simply as a means to deepen their knowledge on yoga. They do not necessarily wish to teach afterwards. This is a perfectly acceptable reason to join a TTC. To reach such an in-depth knowledge usually can only come from a TTC, living in an ashram and serious self-study.

Others, on the other hand, have their mind set on teaching. They want to get a good certificate that will allow them to work afterwards. If this is your reason for joining a course, then take a moment to visualize your future. What images come up for you when you visualize this? Do you see yourself giving hands on corrections to your students? Are you guiding a meditation? Or alternatively, do you see yourself explaining complex spiritual notions to a group of people? Or are you simply holding space for your students to go through their own process? Use the images that arise as a compass to guide you through the different TTCs that exist, so that you choose the right one for you.

What style and lineage of yoga should you choose?

It is important to know what kind of yoga style you like. Search for a TTC that aligns to this style. Other than just the style, you also have to look at the lineage of the yoga teacher training course. For example, a Hatha Yoga class from the Sivananda lineage can be quite different to one from the Desikachar lineage. Sometimes concepts as basic as the breath can be taught differently and even contradict each other! I do find it worthwhile to spend some time reflecting and researching on these points. A yoga TTC is a big investment, so go and try out different styles, find out what lineage they follow. Make notes, keep an open heart, and learn what you like.

Yoga Lineage is not simple and straightforward

Lineage can be complicated as we are following the teachings handed down over several centuries. Furthermore, in the past decades there has been increasing amount of proof that quite a few important yoga masters and gurus have sexually harassed and abused their students over the years. Although, the teacher you choose is not directly related to the yoga guru of their lineage, it can be quite devastating to find out half way through your training course that the yoga lineage you chose has such dark secrets. One way to go about this is to ask your teacher about their stance on their lineage. If your teacher is treating their guru with unshakable reverence and is not able to condemn an action of sexual, emotional and physical abuse, then you should probably find a different teacher. If on the other hand, they are able to demonstrate critical thinking, can clearly disagree with such actions and empower students and teachers to challenge dogma… then they might be a better fit.

What is important for YOU to have in a yoga course?

Not all courses are alike. Some give much more weight to anatomy and alignment. Others are much more focused on yogic philosophy, spirituality and meditation. A few others focus more on how to lead groups, to hold space, and methodologies of teaching. How do you know which kind of course you are about to embark on? Ask for a copy of their curriculum to check out what they offer. Although all good courses will have a mix of all these things, find out where your TTC puts most of its weight. Does that align with what your wishes are?

How to choose a yoga teacher training course.

There are a lot of things to consider when choosing the right TTC. These first questions and reflections are a good starting point. In part two of this blog I will discuss the difference in diplomas (200H, 500H, 600H); the importance of connecting with your teacher; some yoga teacher training courses in Berlin; and the teachers that have inspired me personally. Till then, get to know the difference in yoga styles, find out about their lineage, and check out some curricula.

Pinelopi has been a Hatha Yoga teacher since 2008. Her yoga Kreuzberg Berlin classes are open for and welcoming to beginners. She offers Berlin business yoga,  private yoga classes for people struggling with chronic pain, yoga courses, retreats and workshops.  She is currently deepening her knowledge through Leslie  Kaminoff’s Yoga Anatomy course and training to become an Alexander Technique teacher.

54321 – A Grounding Practice

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Most probably, we have all heard the term “grounded” at some time in our lives. To ‘be grounded’ is a term that describes an experience of presence with whatever it is that we are doing at the moment. As the word suggests, I like to think of it as ‘being aware of my feet on the ground.’ When I am not grounded, I feel myself lost in thought and distracted from the realms of my mind- forgetting the body. When I am grounded, I notice things such as my rib cage moving with my breath, the sensations in my feet and the dryness of my lips. In other words, I am embodied- aware of what is happening in my body.

Most of us tend to be lost in thought throughout our days. As we lose ourselves in thought we are usually reliving past moments of our lives; imagining future ones; or worrying about possible scenarios in an alternate reality. To sum it up: as we lose ourselves in thought we are no longer living in the present – in the here and now.

The Nature of the Mind

It is normal for the mind to jump from one place to another making thousands of associations every minute. It is normal to associate the past with the possible future and alternative scenarios. There is nothing wrong with a mind that does that. On the contrary, it is even essential to our survival. It is the reason we have been able to make so many technological wonders and many more modern life marvels. However, if we find ourselves predominantly in the ‘lost in thought’ mode, life becomes tiring and seems to fly right past us. Taking a moment to pause, to slow down and experience the ‘Now’ is essential to living a life with quality.

How Can I Ground Myself?

There are many ways to ground oneself. These include practicing meditation and mindfulness, slowing down, becoming aware of our breath, and awareness of body sensations. The first step to grounding is to actually notice that we have lost ourselves in thoughts. This first step sounds much easier than it is, because we spend most of our time literally “lost“. Performing this first step is already a moment of awakening. Next, we could choose our favorite grounding technique to apply in order to become more embodied. I use several grounding techniques during our yoga classes in Kreuzberg. Here is one of my favorites:

54321

5 – Name five things that you see. Do not just think ‘this’ and ‘that’, but instead use their actual name such as green grass, white cloud, brown shoes.

4 – Name four things that you feel. Name sensations rather than emotions. Ie. the air in my nose, my heels on the floor, my shirt on my skin.

3 – Name three sounds that you hear.

2 – Name two odors that you smell. Some people find smelling challenging. If that is the case, you can also name two smells that you like instead.

1- Name one thing this experience is giving you. For example, ‘this experience is giving me a moment to slow down; presence; connecting with my body, etc.

How to practice 54321

You can practice this grounding exercise any time you feel the need to ground. This is also a very good exercise if you feel the onset of a panic attack or anxiety. I like to start my yoga practice with 54321 as I ground myself and am more present during the session. Another way to practice is while taking a walk. You can do 54321 on repeat and become more aware of your surroundings and your body sensations.

Haven’t we all had the experience of being in a beautiful place on holiday wishing to enjoy the moment, and instead have been worrying incessantly about some other aspect of our life? When this happens to me, I always return to 54321 and take in the sounds, smells, sensations, and sights!

About the author:

Pinelopi specializes in Hatha Yoga. Her yoga Kreuzberg Berlin classes are open for and welcoming to beginners. She offers Berlin business yoga,  private yoga classes for people struggling with chronic pain, yoga courses, retreats and workshops.  She is currently deepening her knowledge through Leslie  Kaminoff’s Yoga Anatomy course and training to become an Alexander Technique teacher.