Practicing Yoga for Pain Relief

Practicing Yoga for Pain Relief

The benefits of yoga have always been known to those people who practice it on a regular basis. Medical science has caught up in the last couple of decades, with studies that show it can help people in a variety of ways, in addition to the direct health benefits. Taking part in regular yoga sessions can improve mental health, body image, and lift the mood, and provide relief from some types of pain.

How Exercise Provides Pain Relief

Exercise is often difficult for people who are in pain, whether it’s as the result of an injury or short-term illness, or long term, due to chronic illness or injury. Even though the physical and mental health benefits of regular exercise are well-known to most people, it’s hard to work up the motivation to exercise when even gentle movement can cause pain. The problem is, although those first few exercise sessions might be hard to get through, over time, regular exercise can help reduce pain—which means people living with injury and illness can benefit from less pain and stress, better mobility and quality of life, and sometimes, a reduced need for habit forming pain medications. Exercise has this effect for a couple of reasons. One is that it causes the body to release endorphins and dopamine—hormones that improve the mood and dampen the body’s response to pain. The second is that regular exercise strengthens muscles, which reduces pressure on joints, and improves overall fitness, making everyday tasks easier and less strenuous.

Additional Benefits of Yoga for Relieving Pain

Most forms of exercise—including yoga—provide these benefits, but yoga actually has several additional benefits that make it a very useful form of exercise for people who are affected by chronic pain and long-term injury, as well as temporary pain.

The most obvious benefit is simply that the physical poses that yoga practitioners perform stretch and strengthen muscles, helping to improve flexibility, range of motion and mobility as well as muscle strength. Yoga is, in fact, one of the few forms of exercise that can improve all-over muscle strength and flexibility, as most forms of exercise target one or two specific muscle groups. In particular, these benefits can help reduce pain for people with arthritis. As well as this, yoga provides stress relief, can help relieve insomnia, reduce muscle tension, improve posture, and improve patterns of movement that might be contributing to pain levels. For example, stress and tension can cause headaches, as well as pain in the neck, shoulders, and back, and poor posture and body alignment while working can lead to the development of carpal tunnel syndrome and other forms of overuse injury.

A form of yogic breathwork called pranayama, along with meditation, can also help reduce chronic pain. Pranayamic technique can be as simple as consciously slowing down breathing, in particular the rate of exhalation, and then pausing briefly before each inhalation. This simple but powerful technique helps to quieten feelings of distress by relaxing the nervous system, and it’s an effective coping mechanism not only for pain, but also for anxiety and panic attacks. One major advantage of this type of breathwork is that it can be performed anywhere, any time, without drawing attention, which means it’s a very useful technique to use at work or in social situations, for example, where other techniques might be inappropriate.

Learning breathwork techniques is also considered a good way to prepare for meditation, which can be even more powerful in terms of its pain-relieving effects. Meditation can also help people benefit from reduced suffering, as well as reduced pain—meaning that when they do feel pain, they are better able to cope. People affected by chronic pain are often more likely to experience negative thinking, but practicing yoga and related techniques provides physical and mental benefits that help to break the cycle, reduce pain, and make it easier to live with. 

Resources and citations

American Psychological Association. “The Exercise Effect.” Accessed July 17, 2014. Exercise and mental health.

Healing Well. “Get Moving with Chronic Illness.” Accessed July 17, 2014. Exercising with chronic illness.

Health and Yoga. “Yoga, Fitness, and Self-Improvement.” Accessed July 17, 2014. How yoga is different form other exercise forms.

Nandini Vallath. “Perspectives on Yoga Inputs in the Management of Chronic Pain.” Accessed July 17, 2014. In Indian Journal of Palliative Care. 2010. Jan-Apr; 16(1): 1-7.

Self. “7 Life-Improving Benefits of Yoga.” Accessed July 17, 2014. Positive effects of yoga.

Timothy McCall. “Yoga for Chronic Pain.” Accessed July 17, 2014. In Yoga Journal.

Yoga Props. “Yoga Equipment Specialists.” Accessed July 17, 2014. Equipment for practicing yoga.

Contributing writer:  Jenni Stevens

Summer news

Dear Friends,

What's new at Centre de Yoga du Marais this summer and for "la rentrée" 2014.

(f you no longer wish to see these newsletters, please send me an email with please remove . Thank you.)    En français dessous.

I am holding all my evening classes this summer and Saturdays at 10h00.  Community class runs all summer, too.  11h30-13h00.

Community will be led by the beautiful group of teachers who have just graduated from the Centre de Yoga du Marais' Teacher Training Program.

It has been an exciting year for all of us!  The wonderful team here will replace me as well when I am leading the retreat in Milos from 30 Aug- 7 Sept.

The full schedule comes back on September 1, 2014.  (I return to teach my classes, Monday September 8.)

I am also guiding students privately, who are exploring yoga as a therapeutic tool, and of course

continuing with all my group classes.  It is so rewarding as a teacher to see all of your practices grow and 

evolve.   I have graduated from my 2-year yoga therapy training and it has enriched my teaching a great deal.

La rentrée!

My Sunday workshops will be back and the first one will be September 21, a 3-hour special autumn detox class to prepare our bodies for the beautiful new season and the natural metabolic changes which occur when the days get shorter and the temperatures cooler.  13h30-16h30; 45 euros or reduced rate if you reserve for all 3 workshops in the Fall:

19 October and 30 November.  120 euros for all three.

Special guests coming:   Another Nada Yoga workshop, this time from talented artist, musician and Sanskrit scholar Ram Vakkalanka, 

who will give his first workshop here in Paris at the Centre on November 8 and 9.    www.aksharayoga.com

Saturday, Nov 8; 14h00-17h00 and Sunday 14h00-17h00.

On Saturday, Ram will explain the Chakras, how they affect our physical, mento-emotional and spiritual well-being and how to balance them. Sunday is balancing the Chakras through Nada Yoga- the yoga of sound using the Sitar. This is part-talk-part-Sitar music. During live Sitar music, participants will adopt particular Mudras and meditate on particular Chakras.

A new class for the teens!   A yoga workshop series for teen-agers, aged 12-18.   Dates:  Two sessions of 3 classes on Wednesdays from 2 to 3.15pm. Starting October.   

October session:  1, 8, 15.  November session:  5, 12, 19.  45 euros for each session, or 90 euros for the both.

Please watch the website for updates which I will continue to monitor all summer. 

I wish you all my warmest on your inner and outer journeys.  

Until the next time,

Namaste,

Michelle

Mes amis,

Vous trouverez dans cette newsletter toutes les infos du Centre de Yoga du Marais pour cet été et la rentrée, 2014.

J'ai commencé à voir des élèves qui cherchent du yoga en tant qu'outil thérapeutique. Je propose des sessions privées, tout en continuant à donner des cours collectifs cet été.  (Tous les horaires de l'été sont postés sur le site  

C'est si gratifiant, en tant qu'enseignant, de voir vos pratiques se développer et évoluer.

J'ai fini mes études de formation en yoga thérapie.  Les cours de community continue cet été aussi, guidés par nos diplomés du Centre de Yoga du Marais, l'école de formation.  Notre équipe est merveilleux.  Et notre équipe va me remplacer quand je serai à Milos 30 août-7 septembre.  Date de la rentrée pour tous les cours:  1 sept.

Et n'oublions pas l'automne !  Quoi de neuf?  Le retour de mes ateliers du dimanche:  21 septembre quand notre corps cherche les bienfaits d'un détox pour l'automne.  Un pratique dynamique de 3 heures pour lancer notre pratique dans la nouvelle saison, 13h30-16h30. 45 euros.  Tarif réduit si vous réservez pour tous les 3 ateliers de la saison.  19 octobre plus 30 novembre.

Et pour les ados!  Un serie de cours avec moi les mercredis de 14H à 15H15 à partir du Mercredi 1er octobre. Deux sessions de 3 cours:  1, 8 et 15 Octobre et 5,12 et 19 Novembre. 45 euros pour une série, 90 euros pour les deux.

Sauvez la date!  Ateliers à ne pas rater : un atelier très spéciale de Nada Yoga avec l'artiste talentueux, musicien et spécialiste en sanskrit Ram Vakkalanka, qui donnera son premier workshop à Paris au centre les 8 et 9 novembre.  www.aksharayoga.com

N'hésitez pas à visiter le site internet du Centre pour être tenu-e au courant des détails et des dernières nouvelles.  Je serai la, tout l'été et continuerais de poster des nouvelles.

Je vous souhaite le meilleur pour vos voyages intérieurs et extérieurs. A très bientôt,  Namasté, Michelle

Centre de Yoga du Marais

72, rue du Vertbois

75003 Paris

0033 (0)1 42 74 24 92

0033 (0)6 31 91 92 12

www.yogamarais.com

yogamarais@sfr.fr

yogainparis.blogspot.com

Michelle Jacobi

www.yogamarais.com

yogainparis.blogspot.com

yoga@yogamarais.com

Yoga on Holiday

Retreat in Portugal

The Beautiful Beaches of Sintra

http://thelodgeportugal.com/

Found:  Another beautiful destination to practice yoga on retreat
May 17-24, 2015

From the airport in Lisbon, the staff at The Lodge will pick you up and in 30 minutes you are in Praia Grande, the big beach, on golden sands, looking up at dazzling cliffs and watching the sun dance on the waves of the Sintra coastline.  

The Lodge is beautifully situated up on the cliffs and about a 10-minute walk down to the beach.

In the grounds of The Lodge we find a landscaped oasis inside freshly painted terra cotta walls, outside a rugged natural paradise.  Palms and flowering plants, large green spaces that just ask you to practice yoga under the sun and shade.  A pool, sauna, and jacuzzi for relaxing or relieving aching muscles after a myriad of sports activities available by the staff, or which can be arranged for you by the staff:  surfing, climbing, mountain biking.

https://www.facebook.com/pages/The-Lodge/247720988718382

Or, as my husband and I did this past week, relax, swim and for me practice yoga, 3 times a day, just because there is quiet, sun and a whole day in front of you do do whatever you want to do.

Ralph, Fabian, and Petra were on site to take care of any need, offer assistance and local expertise on where to go for the best grilled fish, the best view, the walk to Cabo de Roca, the most western point on

the European continent, and for us even a lift to the town of Sintra a UNESCO World Heritage Site.

http://www.sights-and-culture.com/Portugal/Sintra.html

In addition to returning to enjoy the amenities and be once again on a self-retreat, I whole-heartedly

recommend this destination to my students.  I would like to bring a group next year during the May holidays, when it is mid-season at The Lodge, the weather is gorgeous and we can customize a retreat of yoga and activities for a long holiday weekend, "les ponts de mai"  ou "une semaine de retraite", a week-long holiday.

Our beach walk:

Praia Grande offers a great swell all year round, attracting surfers and body boarders.  The World Bodyboard Championships are held here every year.

Praia das Maçãs got it's name from the large quantity of apples that used to appear on the beach carried by the brook that crosses the lowland where there used to be numerous orchards.  This was the first of the Sintra beaches to owe its fame to tourism.  Holiday houses and eateries appeared in 1888 and a tramway terminus was built.   The tram linking the beaches to Sintra feels like a journey back in time.

Azhenas do Mar is a village carved into the cliffs.  A natural sea water swimming pool and an elegant restaurant overlooking the waves rolling over the rocks await you here.

View at Cabo de Roca, to the south.

 The rooms and the breakfast room.

Details for our retreat!
May 17-24, 2015

Notes:  The rates below include a fabulous breakfast each morning with many home-made specialities.

They encourage the participants who are taking advantage of the sports activities also to make a sandwich/lunch from the breakfast table so you

can have a meal on the road in your activity.  Dinner is on our own.

For the yoga week, my rate is lower as my expenses are lower- getting myself to Lisbon (as opposed to the work I do on Milos), so I can offer the yoga week at 200 euros, if you book early, by Feb 1, 2015. On top of the rates you see below.  If you book after Feb 1, the yoga week is 250 euros.

There will be a 90 minute classe each am before breakfast and an evening time to be determined on the request of the group vis-a-vis

any sport activities you are choosing.  The rate is fixed for the week.

We found very reasonable  flights on Vueling last year:  http://www.vueling.com/es

If you are unfamiliar with the Sintra area, it's indeed worth a Google search to see all there is to offer there.  It's a wild natural place with it's own ecosystem and many cultural UNESCO heritage sites, as well.  It is not far from Cabo de Roca.   

The price includes breakfast, lunchpack, and use of the facilities like pool, 2x jacuzzi, 2x sauna, archery range etc., fresh fruit and tea all day, use of communal kitchen and bbq area.

  

Rates in May for lodging and breakfast:  Add 200€ for yoga, Early Bird before Feb 1.  Add 250€ for yoga after Feb 1.

55,- € per night and person in double room w/ private bathroom (385,- € per week and person).

75,- € per night and person in single room/ with private bathroom (525,- € per week and person).

Airport transfers (one-way) cost 50,- € for 1-3 persons and 75,- € for 4-7 persons.
(accordingly 125,- € for 8-10 people, 150,- € for up to 14 people).

Dinner calculations are up to you, an average price in a normal Portuguese restaurant is 12-15 euros...  

http://www.sintraportugal.net/things-to-do/beach-sintra-portugal 

printemps au Yoga Marais

Dear Friends,

This newsletter is a little bit of everything coming up at your Yoga Center for Spring and beyond!  

(f you know longer wish to see these newsletters, please send me an email with please remove .  Thank you.)

If you would like to leave a review of your experiences at the Yoga Centre, I welcome your comments and input,

a google review can be placed on our google ad when you do a search.  Thank you so much!

 

I have started seeing students who need yoga as a therapeutic tool and am working privately as well

as continuing with all my group classes.  It is so rewarding as a teacher to see all of your practices grow and 

evolve.   I will be away for another week's intensive for yoga therapy from April 13- 19.   

After which I will be on holiday until the end of the month.  All my classes will be covered in my absence 

except for prenatal and the class for seniors.  The Centre will be closed Easter weekend April 19/20.

Prenatal students can also visit the Monday evening class which will be given by Anne-Gaëlle.  I will be

back April 28.

Chers ami-e-s,

Vous trouverez dans cette newsletter toutes les infos du Centre de Yoga du Marais pour ce printemps… et après !  

J'ai commencé à voir des étudiant-e-s qui ont besoin du yoga en tant qu'outil thérapeutique. Je propose des sessions privées, tout en continuant à donner des cours collectifs, ce printemps et cet été. C'est si gratifiant, en tant qu'enseignant, de voir vos pratiques se développer et évoluer.

Je ne serai pas à Paris du 13 au 19 avril car je suis une semaine intensive de formation en yoga thérapie.

Après cela, je serai en vacances jusqu'à la fin du mois. Toutes mes classes seront maintenues et données par d'autres enseignant-e-s du centre, sauf les classes de yoga prénatal et de yoga pour seniors.

Le centre sera fermé pour le week end de Paques (19 et 20 avril).

Les étudiantes en prenatal peuvent venir au cours du lundi soir qui sera donné par Anne-Gaelle.

Je serai de retour le 28 avril.

One of my mentors, Swami Asokananda, president of Integral Yoga, New York City will be my special

guest for two classes which will be comprised of a bit of Hatha and mostly Satsang, which is a question

and answer period ideal for experienced and curious students wanting to know more about the deeper meanings of yoga.

My classes will be covered by Swami Asokananda on

Tuesday, 19h45, May 6 and  Wednesday, 19h30, May 7.  

We are already 10 in the class and I can take reservations for another 5 students.  If you would like to attend,

you can use your cards or 20 euros for this session.

Sunday, May 25 is our next mediation evening.

Un de mes mentors, Swami Ashokananda, président d'Integral Yoga à New York, sera mon invité spécial pour deux cours qui comprendront un peu de Hatha Yoga et beaucoup de Satsang, c'est-à-dire un temps de questions/réponses, parfait pour les étudiant-e-s expérimenté-e-s curieux-ses de mieux connaitre les significations profondes du yoga.

Mes cours seront donnés par Swami Ashokananda le mardi 6 mai à 19h45 et le mercredi 7 mai à 19h30. Nous sommes déjà 10 dans le cours et je peux prendre des réservations pour cinq autres personnes. Si vous voulez venir, vous pouvez utiliser vos cartes ou payer 20 euros la session.

Dimanche 25 mai aura lieu notre prochaine méditation.

The Centre de Yoga du Marais will be open all summer.  I will teach all my classes and will keep you updated as to

any special workshops and other classes by the staff who may be teaching as well.

A very special summer workshop is confirmed for August 1-8.  A week long yoga intensive to deepen your

physical practice and knowledge of yoga.  It is in retreat style and you can read about it on the site.  It's a wonderful

opportunity to dive deep into the practice when you can't afford to leave town due to family/work responsibilities.

There are still places left and drop in classes can be arranged ahead of time as well.

http://www.yogamarais.com/yoga-workshopsateliers/

Le Centre de Yoga du Marais sera ouvert tout l'été. Je donnerai mes cours et vous tiendrai informé-e-s de tout atelier spécial et d'autres cours que l'équipe du centre donnera aussi.

Un workshop d'été spécial est confirmé pour la semaine du 1er au 8 aout. Une semaine entière et intensive de yoga pour approfondir votre pratique physique et votre connaissance du yoga, dans une ambiance de retraite. Vous pouvez en lire plus sur le site internet. C'est une opportunité formidable de plonger profondément dans la pratique quand vous ne pouvez pas vous permettre de quitter Paris en raisons de responsabilités familiales ou professionnelles. Il reste encore quelques places et des cours à l'unité peuvent aussi être envisagés à l'avance, si vous ne pouvez pas venir toute la semaine.

http://www.yogamarais.com/yoga-workshopsateliers/

And then there's Greece!  If you haven't planned this year's exotic yoga get away, I still have lovely rooms available for Milos, Aug 30-Sept 6.

Details here:  http://www.yogamarais.com/yoga-retreats/

Et il y a aussi la Grèce ! Si vous n'avez pas planifié d'escapade exotique pour faire du yoga, j'ai encore quelques charmantes chambres disponibles à Milos, du 30 aout au 6 septembre. Tous les détails ici :http://www.yogamarais.com/yoga-retreats/

And not to forget the Autumn!

Workshops to watch.  Another Nada Yoga workshop, this time from talented artist, musician and Sanskrit scholar Ram Vakkalanka, 

who will give his first workshop here in Paris at the Centre on October 18/19.    www.aksharayoga.com

Please watch our website for updates and I wish you all my warmest on your inner and outer journeys.  See you soon!

Et n'oublions pas l'automne !

Ateliers à ne pas rater : un autre atelier de Nada Yoga avec l'artiste talentueux, musicien et spécialiste en sanskrit Ram Vakkalanka, qui donnera son premier workshop à Paris au centre les 18 et 19 octobre prochains. www.aksharayoga.com

N'hésitez pas à visiter le site internet du centre pour être tenu-e au courant des détails et des dernières nouvelles.

Je vous souhaite le meilleur pour vos voyages intérieurs et extérieurs. A très bientôt,

Namaste,

Michelle

Centre de Yoga du Marais

72, rue du Vertbois

75003 Paris

0033 (0)1 42 74 24 92

0033 (0)6 31 91 92 12

www.yogamarais.com

yogamarais@sfr.fr

yogainparis.blogspot.com

Michelle Jacobi

yogainparis.blogspot.com

yoga@yogamarais.com

Happy New Year to you all from CYM!

Happy New Year!   (en français dessous)

I wish you all the best in health and happiness in 2014.

First the news you want to hear the soonest!

Again, the rates at the Centre will not go up.

There are more classes workshops and three lovely new teachers at the Centre.

Valérie La Valle has replaced Maud at 20h15 on Monday evenings.  Maud is moving her teachings to the lucky community in Annecy.

Petros Prokopiou has replaced Valérie for her lunchtime Wednesday class.

Our Deborah is taking advantage of a very special time in India and while she is away we have

Anne-Gaëlle teaching lunchtime Thursday class, www.agyoga.fr   

Carole Simonelli teaching Yin Yoga on Friday evenings at 19h00.  www.thaimassagemettayoga.com

Christiane Beauge continues her yoga nidra and mindfulness meditation workshops. christianebeauge@yahoo.fr

Ulrika Dezé has places available in her Wednesday afternoon classes for kids, Yoga Mini ages 8-13.  www.yogamini.fr

http://videos.doctissimo.fr/grossesse/eveil-bebe/bienfaits-yoga-enfant.html    You can se the little ones practice with Ulrika.

So cute!

  

All the hours are here:  http://www.yogamarais.com/class-daily-schedules/

I feel grateful and honored to guide the Centre into another year and look back in wonder how far we have come!

Wellness and the movement of responsibility for our own wellness has grown enormously, there are many opportunities

to practice meditation in groups, ( our next practice together is Sunday, January, 26 at 19h00)  Yoga Therapeutics for the 

body and spirit.  So many places to take classes and be with community and now yoga studios are opening in airports for us.

We have spoken!

It's a pleasure to be with you another year.

I am here continuously and am leading another Teacher Training on weekends at the Centre.

Namaste,

Michelle

Bonne Année!

Mes meilleurs voeux pour un 2014 de santé et de bonheur.

Tout d'abord, voici les nouvelles que tout le monde a hate d'entendre!

Encore une fois, les prix du Centre n'augmenterons pas.

Il va y avoir plus de cours, d'ateliers et trois nouveaux charmants professeurs.

Maud sera remplacée par Valérie La Valle les lundis soir à 20h15. La jolie communauté de Annecy aura désormais le bonheur de pouvoir profiter de ses cours.

Les cours de mercredi à midi, jusqu'ici tenus par Valérie seront assurés par Petros Prokopiou.

Notre chère Deborah est en train de passer un bon moment en Inde et, pendant son absence, les cours de jeudi à midi seront assurés par Anne-Gaelle, www.agyoga.fr.

Carole Simonelli sera chargée du cours Yin Yoga+méditation les vendredis à 19h00. www.thaimassagemettayoga.com.

Christiane Beauge continue avec le yoga nidra et ateliers de mindfulness méditation. christianebeage@yahoo.fr

Ulrika Dezé a toujours des places disponibles pour son cours enfants de mercredi après midi, age 8-13. www. yogamini.fr

Voici le reportage qui vient tout juste d'être mis en ligne par doctissimo!http://videos.doctissimo.fr/grossesse/eveil-bebe/bienfaits-yoga-enfant.html  

Le planning complet est disponible ici: http://www.yogamarais.com/class-daily-schedules/

Je suis reconnaissante et honorée d'etre encore une fois à la guide du Centre et, avec du recul, je regarde avec merveille tout ce que nous avons accompli!

Le bien-etre en soi et le mouvement, qui nous encourage à nous occuper de notre propre bien-etre, a grandi énormement, il y a plein d'opportunité de pratiquer la méditation de groupe (le prochain rendez-vous sera le dimanche 26 janvier à 19h00)

Il y a tellement d'endroits où l'on peut prendre des cours, de joindre la communauté, au point que meme dans les aéroports on ouvre des centres de yoga.

C'est un plaisir d'etre à nouveau avec vous pendant une autre année.

Je serai toujours là et donnerai un nouveau Teacher Training pendant les week-ends au Centre.

Namasté

Michelle

Michelle Jacobi

www.yogamarais.com

yogainparis.blogspot.com

yoga@yogamarais.com

Gratitude for 2013

Sharing a link from Laure at Endorphine.fr  http://www.endorphine.fr/jai-pris-un-cours-avec-michelle-au-centre-de-yoga-du-marais/

Resting and abiding in the quiet hours left of 2013, I am thankful for this year stuffed with opportunities to grow and to study. To teach and to share.

I am grateful to all those around me who continue to make me feel so happy.
Who teach and give and care.  Who share their love laughter and friendship.

And make me glow a little brighter inside just knowing they are there.

2013 was a beautiful year.

With love and appreciation,
Michelle

Holiday Schedule through Sunday, January 5

Come on in we are open!

Holiday Schedule for Dec 23-Jan 5, 2014

Tuesday, Dec 24 12h30-13h30 with Ann

Thursday, Dec 26 19h30-21h00 Michelle 

Friday, Dec 27 10h00-11h30 prenatal with Sharon

Saturday, Dec 28 10h00-11h33 Michelle 

Sunday, Dec 29 Community with Petros

Monday, Dec 30 18h30-20h00 with Michelle 

Monday, Dec 30 20h15-21h45 with Caroline D

Thursday, Jan 2 19h30-21h00 with Michelle 

Friday, Jan 3 19h00-11h30 prenatal with Sharon

Saturday, Jan 4 10h00-11h30 with Michelle 

Sunday, Jan 5 Community with Caroline D

Return to regular schedule January 6.  Happy New Year!