The Not so Daily Privateer

Days 8, 9 and 10

Not doing as much.  Not in as much pain, either.  Doing at least 10 minutes a day, sometimes in two sessions.

Today, I did stretch before work 5 minutes including chair.  Will do a bit more before I sleep.  I really think it is helping - today was a fairly good day.  I can feel that I need more stretch in some places and overdid it in others.

On Day 10, I also did a reclining bound angle pose.

Yoga Day 7

Plan to add on a regular basis:

Reclining hero pose
and
Reclining bound angle

------------------------------------------------------------

20 minutes

Sun salute

Mountain

Triangle (three 5 second holds - very weak on side muscles today)

Mountain

Chair (better)

Mountain.  No bending.  No garland.

Hero

Side bend elbow to knee bend

Firelog

Bound angle

Mule

Reclining hero (added - really need to do this one regularly)

Squeeze ball thing

Bridge

Hero

Tired.  The reclining hero is very hard to do.

Yoga Day 6

On vicodin number 2 by mid-day.  Am doing a bit around the house.  My goal is stay way more mobile.  If it continues to hurt as it does now, then I will consult with Barry or someone about that other drug - the anti-inflammatory one, as it works reasonably well and I'm pretty sure most of my pain is from tendonitis.

Session today was almost 30 minutes.  A great deal of progress in the Child pose.

Mountain
Sun salute
Triangle
Chair
Garland (was able to do, today)

Cat pose
Mule
Happy Baby Pose
Hero
Happy Baby
Hero
Child pose

Firelog
Revolved Head to Knee
Bound angle pose (with forward bend)
Staff pose

Left out forward bend for now

Marching
Knee to chest
Bent leg knee to chest
Night rescue pose
Bridge

Corpse.

Yoga day 5

Did housework all day, in order to do that, took four vicodin - didn't hurt much.  Hurt the next day of course.

Did only 15 minutes of yoga, consequently, in two sessions:

Mountain
Triangle
Chair
Night time rescue pose
Knee to chest
Revolved head to knee

Supta verasana (reclined hero pose)
Staff pose
Bridge

Garland (but did it in bathtub!)

Bridge continues to really hurt. 

Yoga Day 4

My, how the days fly!  Went to bed very muscle-tired and sore, woke up feeling pretty good.  Did a 25 minute session consisting more or less of this:

Woke up very stiff and sore at the top of both hips.  Didn't get to do entire morning routine, went walking at the Getty - that helped.  Did my little sun salute (including Chair) in the morning, then upon return (hurting), did:

Mountain
Triangle
Mountain
Upward Salute
Mountain

Garland  (find it impossible to do at any point in the routine today, toes and ankles won't permit it, balance is terrible, very very hard to do)
Chair
Mountain
Cat Pose

Child pose (didn't do, substituted Happy Baby pose - very hard to do today)

Virasana (Hero Pose)(very helpful)
Staff Pose (am beginning to see the point in this one)

Forward Head to Knee pose (3X)

Used Staff Pose as a kind of rest pose

Parivrtta Janu Sirsasana (Revolved Head to Knee Pose - very helpful)
Firelog  (forgot to do this one - need to review and do it). 

Bound Angle

Helpful night posture

Knee to Chest

Bridge Pose (easier, really feel a stretch though)

Took about 20 minutes.  Feel a little better.  Still pain like muscle work out pain; also pain in left rib cage above QL.  Not feeling need for pain med today - amazing.  Did a little yard work, going to do more.  Pain in ribcage, mostly on left side.  Feel stretch really hard where QL joins to pelvis. 

Worked in the yard a LITTLE, sore only at back top of thighs, and in sides (need to check names of muscles) - clearly from underuse, they are easily stressed.

Yoga Day 3

Woke up very stiff and sore at the top of both hips.  Didn't get to do entire morning routine, went walking at the Getty - that helped.  Did my little sun salute (including Chair) in the morning, then upon return (hurting), did:

Mountain
Triangle
Mountain
Upward Salute
Mountain

Garland
Chair
Mountain
Cat Pose

Child Pose

Virasana (Hero Pose)
Staff Pose

Parivrtta Janu Sirsasana (Revolved Head to Knee Pose - very helpful)
Firelog
Bound Angle
Lotus

Helpful night posture (not yoga - where one leg bends down the other)

Knee to Chest (not yoga)

Bridge Pose

Took about 20 minutes.  Feel a little better.  Still pain like muscle work out pain; also pain in left rib cage above QL.  Taking Naproxone all day, thinking of taking one Vicodin (it's about a 6-7).

Took a hot bath instead, better.  Cat pose is difficult.

Yoga Day 2

Woke up feeling more or less so did:

Mountain
Triangle
Mountain
Upward Salute
Mountain

Lunge

Garland
Chair
Mountain

Uddhiyana Bandha
Cat Pose

Mule (not yoga)
Child Pose
Some version of Dolphin Plank Pose
Child Pose

Virasana (Hero Pose)
Staff Pose

Parivrtta Janu Sirsasana (Revolved Head to Knee Pose - very helpful)
Firelog
Bound Angle
Lotus

Paschimottanasana (Seated Bend) (needs work)

Helpful night posture (not yoga - where one leg bends down the other)

Knee to Chest (not yoga)

Bridge Pose

Time: 25-30 minutes

Later in the day, the back of my left thigh started to feel as if it were actually separating from the bone.  Instead of one big solid plank of muscle, I could feel different muscles, all separated from each other and pulling against each other.  Very painful.  Walking helped.  V. gave me a massage and that helped even more.  During massage could tell my left hamstring and abductor/adductor muscles were involved.  Slept well, did not wake up during the night with pain.

What I think I did: Yoga Day 1

Mountain
Triangle
Mountain
Upward Salute
Mountain
Chair
Mountain
Cat Pose

Mule (not yoga)
Child Pose
Some version of Dolphin Plank Pose
Child Pose

Virasana (Hero Pose)
Staff Pose

Lunge 

Parivrtta Janu Sirsasana (Revolved Head to Knee Pose - very helpful)
Firelog
Bound Angle
Lotus

Helpful night posture (not yoga - where one leg bends down the other)

Knee to Chest (not yoga)

Bridge Pose

Wish I would have added:

recline on affected side, prop head with elbow

Malasana (Garland Pose)

And of course Sun Salutation and

Intense Side Stretch Pose

 

Intense side strech pose

Yoga Cards: The Coolest Thing Ever!

Yoga Cards for Print out

 

Self treatment of trigger points

Ahhh.  And I located the tennis balls!  Thank you Kealani!

Good article on trigger points specifically for QL

The main trigger points