How to Modify Your Yoga Practice for Wrist Injuries

There are so many yoga poses that require your hands to be on the ground (tabletop, downward dog, upward dog, plank, arm balances, handstand, etc.), and repeating these postures over and over with poor wrist and hand positioning can lead to injury. If you've recently injured your wrist, it may be appropriate to skip your yoga practice all together, but if your doctor says you’re healthy enough to participate, there are certainly a few ways to limit the pressure you put on your wrists, prevent injury, and avoid aggravation of an old wrist injury.

1. Spread your fingers: Everyone should be doing this, regardless of wrist injury.
• Practice this in tabletop. Bring your shoulders directly over your wrists and your hips directly over your knees. Take a look at your hands. Spread your fingers as wide as you possibly can. Maintain that spread as you press down evenly into all of the knuckles, the fingertips, and all four corners of the palm.

2. Prop your palms: Reducing the angle between your forearm and your hand can take some pressure off of the wrists.
• Place a wedge, a folded towel, or a folded blanket toward the top of your mat and use it throughout your entire Vinyasa with the base of your palms on the thickest part. Let your fingers touch the mat, and don't forget to spread them wide here as well.

3. Make fists: This works particularly well for tabletop and plank positions.
• Come to tabletop and make a fist (with your thumb outside of your fingers) and place the flat expanse of your knuckles on the floor. Activate the muscles in your forearm and practice stepping into and out of plank from tabletop, being careful as not to allow your wrists to buckle inward or outward. If this buckling occurs, skip this modification, and try #4 on this list.

4. Use your forearms: When others are practicing poses (like plank, side plank, and handstand) that can aggravate your wrist injury, use your forearms instead!
• Modify plank with forearm plank
• Modify side plank with forearm side plank
• Modify handstand with forearm stand

5. Take a child’s pose: When in doubt, skip it! There are certain poses that just don’t work during times of injury. Perhaps, the best modification for a pose that puts a great amount of pressure on your wrists is a simple child’s pose.

If you've newly injured your wrists, or you're dealing with chronic wrist pain, check out one of our Gentle Yoga classes. The pace is perfect for trying out some of these modifications. Click here to sign up for a class today:

What is Restorative Yoga?

Restorative yoga is aptly named. You'll leave class feeling mentally and physically restored. You'll be guided through a gentle series of poses with the intention of bringing you into a deep state of relaxation and rest.

“A restorative yoga sequence typically involves only five or six poses, supported by props that allow you to completely relax and rest. Held for 5 minutes or more, restorative poses include light twists, seated forward folds, and gentle backbends. Most restorative practices are based on the teachings of B.K.S. Iyengar.”

— Yoga Journal

You can click here to view some examples of restorative yoga postures to get a better idea of what to expect in class. You'll notice that most are supported with props. You'll be instructed on how to set up the props in class so that you feel totally supported and can fully relax into each pose.

I don't like to make generalizations, but I do believe that restorative yoga is great for everyone. It's highly accessible, even for those with injuries and those who don't practice yoga at all. 

Our restorative yoga instructor, Nancy Rich, describes her classes as "nourishing, and balancing." She likes to remind her students that restorative yoga is "a practice of doing less," and that we can "move out of the place of doing, doing, doing" that we so often get sucked into in our lives, and "move into a place of being-ness." She emphasizes that the benefits of a regular restorative yoga practice include "stress relief, immune support, and increased flexibility," through long holds in very gentle postures rather than deep stretches. 

You can enjoy a restorative yoga class with Nancy on Thursday mornings at 10:30am, or a Restore & Meditate class with Amy on Wednesdays at 9:15am. Click here to view our schedule and sign up for a class online.

If you have any questions or concerns about participating in a restorative yoga class, don't hesitate to email us at info@oysterbayyoga.com, or call us at 516-922-4222.

Namaste,

Amy

Team OB Yoga

How to Fold a Yoga Blanket (Correctly)

This was one of my favorite takeaways from my yoga teacher training. I learned how to fold and store a yoga blanket, properly. I probably enjoyed learning this so much because I generally like tidiness. I know not everyone is the same way, but I encourage you to take care when preparing your tools for practice, not only because I lovingly unfolded, and refolded each of the blankets in the studio when they arrived in the mail, but also so that they can support you when you need them the most. (It does make them look nice, too, and there's something to be said for leaving it nicely for the next person).

Here's how to do it the right way.

1. Lay it flat and open it up all the way:

2. Fold it in half, fringe-to-fringe:

3. Fold it in half, smooth edge-to-smooth edge:

4. Fold it in half, smooth edge-to-fringe:

5. Fold it in half, smooth edge-to-smooth edge, so that the fringe is on the outside of the fold:

Namaste, Amy

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News: Oyster Bay Boys & Girls Club is 1st Recipient of Community Classes

We are thrilled to announce that Oyster Bay Boys & Girls Club will be the 1st ever recipient of our Community Class Program. Community classes are a way for us to honor an support local charities and not-for-profit organizations that do great work in our community. Classes will be held each Sunday at 11:45am and will be donation-based, with a $20 suggested donation. 100% of proceeds from the classes will be donated to the organization of the month. 

The Boys & Girls Club Community Classes will begin on Sunday July 3rd and run through Sunday July 31st. Mark your calendars, and click here to reserve your spot online. You can also RSVP to 516-922-4222. 

Do some good for the community, and some good for yourself - come enjoy a beginner's-friendly Vinyasa Flow class, led by a rotating schedule of our wonderful instructors.

For more information about OBEN Boys & Girls Club, visit www.bgcoben.org

News: Open Studio is Now in Session!

We're pleased to announce that Open Studio is now in session!

Open Studio is a special offer for monthly members. Come get some 1-on-1 attention in the studio. Open studio will have a rotating schedule each week, and appointments are required. You can book an appointment to come in for open studio here, or you can call us at 516-922-4222, or email us at info@oysterbayyoga.com.

This service will be free of charge for all monthly members, and is a great way to practice what you've learned in class on your own time, at your own pace, in a serene setting. You can ask questions and get pointers from one of our great teachers, and you can use any equipment that's available at the studio. It's a great way to meet up with other members too!

See you on the mat!

-Team OB Yoga

News: Now Offering College Student Discounts

We are excited to now offer discounted drop-in classes and memberships for college students. $15/class drop-in anytime. Memberships (typically $99/month) are $64/month and include:

• Unlimited monthly group classes
• Access to "Open Studio," where you can use our facilities and equipment to practice what you've been working on outside of regular class times
• Discounted workshop prices
• No sign-up fee
• No cancellation fee
• No commitment, month-to-month
• Loyalty program - special gift for each year of continuous membership
• Referral program - $5 on your account for each referral that mentions your name when signing up for membership

To sign up: Bring your active college ID with you to your first class at the studio. View our full schedule of classes here.