When the Poses Don’t Work – Adaptive & Accessible Yoga

This post is written by Sara F, a graduate of our 200-hour teacher training program. She’s been our a familiar face on Sunday nights, hosting at the front desk during our 6:00pm $5 Basics. Keep your eyes open for Sara on June 1 at 1:00pm for our Yoga in the Park: Pride Edition.


Have you ever been in a yoga class where the teacher instructs a pose, and you either stand/lay there knowing the pose won’t work for your body, or you silently struggle into it and hope it will end soon?

Or, on a more positive note, have you been in a yoga class where the teacher offers variations of a pose, often with different props? If the teacher gave different options, you have experienced accessible or adaptive yoga, which offers solutions that allow people of all abilities and body types to practice and benefit from yoga. At Queen Street Yoga you may have heard teachers refer to pose options as “bus stops,” and how far you ride down the bus route is up to you.

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The Body’s Intelligence: How Craniosacral Therapy works

by Amanda Ingall

My first craniosacral treatment was a pivotal moment in my life. Somehow the appointment brought me into a deep place of connection with my mind and body. I left feeling completely relaxed, my movements felt fluid. I felt connected to my core. I wanted more.  

What I experienced that day is something I now call the wisdom of the body. I also think of it as the body’s ability to heal and restore itself.  This happens when a therapist is able to listen and respond to the body’s intelligence, rather than impose a treatment from the outside.  Craniosacral is a form of bodywork that works from the inside out, moving from your body, outwards into the hands of the therapist.

So, how does it work?

Craniosacral Therapy works with the cranium (your skull) and it’s connection to your sacrum (the back of your pelvis). Let’s start with the skull.

Your skull is miraculous. It is a moving, pulsing structure. You may tend to think of your skull as one piece, like a coconut, but it does in fact have seams or sutures that join the bones of the skull together.  These sutures have a zigzag pattern and the reason for that is that your skull actually moves, expanding and contracting with a rhythm; a pulse that is created as your cerebrospinal fluid circulates. Your whole body rolls within this rhythmic tide, causing not only movement within the skull, but also throughout your whole body.  It travels along the spine to the sacrum; shoulders and arms roll In and out, hips and legs roll in and out, organs rotate around their axis.

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Strong or Flexible – Why Not Both?

When you see the class title Strength & Flow, what feelings or images come up? Does it make you think of a bootcamp class at the gym: grunting and burpees and shouting? Or maybe it brings up an experience of tightness in your body. One of the most commonly cited reasons for coming to yoga that I hear is, “I want to become more flexible.” Those same people often wonder if going to a class focused on strength is going to make them feel more stiff, rather than more flexible. We’ve got news for you: strength is flexibility’s best friend.

First things first though; don’t be nervous to try this class! You should know that Strength & Flow is actually quite doable, and nothing like bootcamp or gym class. The great thing about it is that it’s just as customizable as our other classes. The depth of your squat, the amount you can hinge at your hip, the time you spend time in plank, or the number of push-ups (with knees down if you want!) is up to you. You can sense the balance between fatigue and energy in your body on that day, and act accordingly. (And that’s where it becomes yoga.)

So why not “Flexibility & Flow,” when we know that flexibility is a goal for most people? Flexibility gets singled out as the physical quality that folks most desire. I get that – I began yoga without being able to touch my toes, and I used to fume with frustration and envy in seated poses because there was no way that I could straighten my knees, or tilt my pelvis forward – my back was rounded, my hamstrings felt tight, and that was that.

But: is flexibility all that it’s cracked up to be? And is passive stretching even the best way to feel and move better? You can probably tell that I don’t necessarily think so.

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Everybody has trauma & how yoga helped with mine

This post is by one of our core teachers, Leslie. 

If it weren’t for yoga, I would never have re-learned to enjoy my body.

As a child and teen, I was heavily involved in physical activity, but in my post-secondary years I succumbed to a sedentary lifestyle. The workload of university was overwhelming, but my total lack of movement or exercise occured, in large part, because of a string of traumas. These events left me feeling disconnected from my body, and more often than not, fearful and self-loathing.

Even though I knew it would help me, I resisted all physical activity. Sports were no longer any fun, and going the gym to “work out” seemed not only boring, but overly aspirational. Moving my body felt difficult, pointless, and unpleasant. Any movement or exertion which made me aware of my body, brought with it reminders of my trauma, and the pain that still lived within me.

In my final year of university, a friend convinced me to try a yoga class in the campus athletic centre. I was seduced by the mystery around yoga, and since it was the adventurous thing to do, I decided to join her. I still remember how the instructor led us through a soft and slow-paced class with careful instruction and plenty of room to be a beginner. I’ll admit it: I was hooked.

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Re-Post: 3 Reasons our Restorative Immersion is for you

This post was originally published on our blog in January 2017.

My name is Emma and I am a Restorative yoga evangelist. 🙂

In our busy world, Restorative yoga is an effective way to learn how to slow down and deeply rest. Restorative yoga can help you to reduce stress and support your body’s innate responses toward balance and health. As a very gentle form of yoga, Restorative yoga integrates resting postures, breath techniques, and meditative relaxation. I want to share with you three reasons why our upcoming Restorative Yoga Immersion is for you.

After this immersion you will be able to:

CUSTOMIZE a restorative yoga sequence to meet your specific needs

MEDITATE in a restorative pose

GIFT this practice to friends and family

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CUSTOMIZELearn to design a sequence that meets your specific (and changing) needs

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“If you can’t do crow pose, you’re not a good person.” Nah. We don’t think so.

Sometimes when I am teaching, I feel a bit like a stand-up comedian. Depending on the mood and tone of the class, I might crack a lot of jokes, and add silly sound effects. Like a stand-up comedian, I try to poke fun at assumptions in our culture, usually those particular to the context of a yoga class.

With a sense of irony, I say things like:

“And if you can’t do crow pose, just know that you’re not as good of a person as everyone else.”

or

“Come out of this pose whenever you want. But you might not. Because peer pressure is real.”

When people laugh, I know I have struck a chord. The laughter denotes recognition of some sliver of truth. The truth that we still might be holding ideas about our physical abilities being equated to our moral character. Or how we have been conditioned to go along with a group, instead of listening to our individual needs.

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Introducing new offerings July-Aug 2018

Last week I experienced a huge win while teaching my Wednesday night Intro to Yoga class.

I have been teaching Intro to Yoga for 6 years. I have re-written the curriculum three times, trained numerous teachers to share it, and this spring it is undergoing it is fourth reincarnation.

The Intro includes all of the basic poses of yoga: downward dog, plank, lunges, Warrior poses, bridge, etc. Over the years I have learned how to integrate props into the class, making the poses more doable for more people. I have learned how to sequence the classes in a step-by-step way, introducing the poses and transitions slowly over time.

But something was still missing.

People who found certain poses challenging, for example a lunge, would come up into the lunge and wobble side to side. Their balance might improve a bit from week to week as they tried it again and again, but I noticed it would usually take the wobbliest students several months before they started to seem steadier in their lunge pose.

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Where did all the Chatturungas go?

Emma here!

You might have noticed some gradual changes in classes at QSY. Leena and I and many of our teachers have been incorporating movements like squats and push-ups into our yoga flows. “Where did the Chatturungas go?” you might be wondering. “Why are we doing squats in a yoga class?” You’re not alone in wondering this! This post will let you in on how and why our yoga teaching is changing and evolving

Functional Movement

You might have heard this term, as it has been getting a lot of buzz in the last few years. Functional Movement refers to movements or exercises that prepare the body to do the things that you do in everyday life – like get in and out of your car or bed, stoop down to pick up your toddler, carry groceries or keep yourself from slipping and falling on the ice. A lot of yoga poses can help you feel stronger and more able to do these movements, but many yoga poses are not that functional – they don’t help you become stronger or more flexible in “useful” ways. There can be different kinds of benefits to some of these poses – maybe they invoke a quality of reflection or introspection, even if they don’t help you move better in your daily life. We think there is room for all different kinds of movements in a yoga practice, whether they are immediately useful to you, or useful in a less tangible way. Continue reading

Pain and the Other Voices In My Head

natalieThis thoughtful post was written by Natalie Barrales-Hall, a member of our 2015-2016 Yoga Teacher Training (YTT).  Natalie has worked as a community and youth worker, and in February she began teaching Queer & Trans Yoga at Queen Street Yoga. Natalie strives to facilitate safer spaces for students who may not see themselves represented in mainstream yoga spaces or those who may be questioning whether yoga is really for them. Her approach is gentle and permissive, and she invites students to consider a practice of gratitude and self-compassion.

Whether emotional, physical or traumatic, I’ve been thinking a lot about pain. Maybe that is because of the injuries and losses I experienced during the course of the training program (don’t worry, it wasn’t the yoga asanas!), or maybe it’s informed by my work and holding space for people who are hurting, or maybe it’s simply because pain is an inevitable part of being human. Whatever the reason, I’ve been thinking about it and in all my thinking, I’ve started to wonder about the stories we are told and tell ourselves about pain – pain as the cause of loss and disconnection, pain as a source of growth and healing, and what pain says about us and how we show up in the world.

In early 2015, I was struggling to understand and manage increasingly severe knee pain which had, for all intents and purposes, come from “nowhere”. In my efforts to alleviate the pain and restore full range of movement, I was encouraged to pursue further testing to rule out any underlying injury. Thus ensued a 4-month long process which concluded with a visit to an orthopedic clinic, where upon reviewing my MRI, I was reminded of one of the first stories I can remember being told about pain: this is your fault. As the weeks passed, I would be offered many more stories by practitioners who suggested that the pain could be the result of a meniscal tear, pelvic alignment and related biomechanical concerns or energy stagnation.   Continue reading

3 Reasons Our Restorative Immersion Is for You

Restorative yoga is a powerful healing tool that helps to reduce stress and support the body’s innate responses toward balance and health. As a very gentle form of yoga, restorative yoga integrates resting postures, breath techniques, and meditative relaxation. Read on to discover more about our upcoming immersion into this practice.

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Here are three reasons why our immersion into Restorative Yoga is for you.

After this immersion you will be able to:

CUSTOMIZE a restorative yoga sequence to meet your specific needs

MEDITATE in a restorative pose

GIFT this practice to friends and family Continue reading