Over the past six or so years, since living in New York, I have probably only driven a car a handful of times. As mentioned before, bad luck and sub par driving skills have left me a little shy when it comes to automobiles, so my lack of wheels for the most part does not phase me. However, walking home from a class at a Brooklyn studio reminded me of one of the aspects of a driving culture that I truly do miss. While I left the class feeling light, tall, pain free, focused and determined I began to notice the weight piling on my shoulders, compressing my spine and causing my chest to cave in. I had a giant shoulder bag filled with clothes, books, toiletries, etc., dangling off of one shoulder and a relatively heavy yoga mat draped across the other. My neck started to stiffen and my mood began heading in the opposite direction of where I had just so worked so hard to get. When I had a car I could throw everything I needed into the back and be out for the day without feeling like a turtle with an oversized shell. Now I leave the house taking every item I might possibly need for an entire day of work and play in the city. Each outing I end up packing for a mini vacation, and this is my everyday. It becomes so habitual, that I usually leave the house with at least 5 items that I don't need, and all of the work I do in my practices becomes instantly less effective. My posture affects my body sensations as well as my emotions, and then my less than stellar mood in turn causes me to slump and frump even more. Its a cycle that I see in myself as well as most of my students.
So, how do you get away with not carrying your entire life on your back? There is the option of a rolling bag, but then you have to drag that thing behind you through the snow and crowds along the bumpy sidewalk all the while pulling one shoulder back into some awkward strained twist. What if, call me crazy, you just left it all at home? How much of what you are lugging around do you really actually need during the day and how much of it is just there for safety, comfort or just because you forgot it was in your bag? Maybe it's impossible to leave everything at home, maybe you could just leave a few items behind. Continue to lighten your load as much as you can and I promise you will feel a difference in your posture, your shoulder and back tightness especially, and most likely your mood. I carry my yoga mat with me everywhere out of habit, but honestly don't need it half of the time. I own several, and most studios either have a cheap rental or mat storage available. And really, aside from the occasional book or water bottle, most of what I need for the day can fit into the pockets of my coat.
The next time you leave your house, go through that giant bottomless pit of a bag you carry around (I'm guessing) and see if there is anything you can take out, or if maybe you can leave the bag at home and give your back a break. Back and shoulder pain can have such an intense effect on how we live our lives; spending the day hunched over and uncomfortable leaves us feeling frustrated, unsure of ourselves, victimized and weak. Creating space frees up the spine, the hips and chest, leaving us feeling open, alive, confident and ready to take on the world. Seriously, try it. The next time you walk to the store, take only your money and your keys. You will feel so much lighter.
** For a little extra back and shoulder relief, after reaching your destination drop all of your bags, separate your feet hip width apart and bend your knees slightly, planting your feet into the floor. Tuck your chin into your chest and begin to roll down the spine slowly, bending the knees even deeper until your chest rests comfortably on your thighs. Allow the head to drop toward the floor, take opposite elbows and hang out for at least 10 breaths. Release the back a little more with each exhale. For a variation, try making fists and placing them inside of opposite elbow crease, right along the biceps. If you feel unstable at all, or have an especially weak back, use a wall for support behind your butt. When you are done, slowly roll back up to stand.
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