Ask Our Yoga Teachers - Wrist Support in Yoga
Tuesday, April 1st, 2008 by Kreg Weiss
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Q: I have extremely delicate wrists which I have broken several times in the past. Osteoporosis also runs in my family. I love practicing yoga but during and after the practice it really hurts my wrists. I have heard about wrist guards or wrist supports that you can wear during yoga and I was wondering if they help, and where I can find them?
A: Even with proper technique, alignment, and holistic intentions, many people experience discomfort with wrist-loading yoga postures, especially when these yoga postures are repetitive and lacking rest periods in the flows.
When one’s wrists chronically experience pain during and/ or after a yoga class, one should consider a new approach to what yoga poses should be performed along with the type of overall yoga practice.
Using supports like wrist guards may be a suitable option (especially if prescribed by a health professional/physical therapist). Unfortunately, most wrist guards that provide the necessary support are extremely restrictive and will likely not allow proper wrist movement like extension which is needed for many hand-based postures (ie Downward Facing Dog pose, Cobra pose, Plank pose/Chaturanga). If the wrist guard allows the necessary wrist range of motion, the support is likely not sufficient to generate protective benefits.
A common support specifically designed for Downward Facing Dog pose is a long triangle foam wedge that is set at the front of one’s mat. This prop can be found in online yoga stores or in local yoga retailers. The concept behind the triangle support is the prop elevates the wrist relative to the fingers and knuckle pads. This elevation of the wrist decreases the amount of bending motion in the wrist and helps distribute the pressure or body weight out of the carpal (wrist bones) region into the rest of the hand.
The one downside to this prop is one has to frequently modify body position to transition on and off of the prop. This can break the sense of flow especially in vinyasa-style yoga practices.
In cases where one is experiencing constant difficulties with wrist pain, I recommend a completely different approach to practicing yoga. Explore the vast number of yoga postures that do not involve direct placement of body weight on the hands. One can still experience a generous conditioning of muscles and tissues without using the hands. Consider the following yoga poses that indeed involve large muscle groups:
*Virabhadrasana (Warrior poses)
*Utkatasana (Chair or Fierce Warrior pose)
*Natarajasana (King Dancer pose)
*High Lunge poses
*Parsvakonasana (Side Angle pose)
*Setu Bandasana (Partial Bridge or Spinal Lift pose)
*Garudasana (Eagle pose)
*Utthita Trikonasana (Triangle pose)
With creativity, one can combine a wealth of high-energy yoga poses to create a deeply warming and vigorous yoga practice that involves little to no utilization of the hands. If you wish to maintain a vigorous, muscle conditioning practice, always keep in mind that the legs contain the largest proportion of muscle mass. By targeting these large lower-body muscle groups, you can effectively burn calories, build heat, and nourish the body with energy.
What about classic yoga postures like Downward Facing Dog, Cat pose, and Cobra pose? One can easily replace or modify these poses. Often repositioning from the hands to the elbows can create a comparable yoga pose. Yoga poses that can easily be done on the elbows instead of being on the hands:
*Downward Facing Dog (Adho Mukha Svanasana)
*Cat pose (Marjariasana)
*Plank Pose (Dandasana)
*Side Balance pose (Vasisthasana)
If one has frequent, chronic problems with hand-based yoga poses and has other predisposed conditions like osteoporosis posing as additional concerns, one should consult a physical therapist to explore exercises that isolate and strengthen the muscles crossing the wrist join. Therapeutic strength training exercises can provide great benefits:
*the strengthening of muscles and tendons generates bands of supportive tissue from the forearm into the hands.
*understanding that muscle attaches to bone via tendons, the action of forearm/ wrist exercises creates a direct energetic force load on the boney tissue. This energetic loading of the bone can enhance mineralization of bone cells in this region, thus strengthening the bone structure.
This type of therapeutic program should involve exercises that engage the wrists in all ranges of motion. Just insure that you have a suitable, efficient program prescribed to you that also keeps your yoga practice and other daily activities in mind. Without proper guidance, further damage may be experienced.
There is a temptation in many to ignore the signals echoing from the body to the mind, the ego can set in clouding these signals and through ignorance or delusion, many practice yoga with injuries, chronic conditions, and in pain without any attempt to modify the practice. Should one stop practicing yoga if they are injured or have chronic conditions? In most cases, one is always able to do some form of yoga practice, even if it is just doing relaxation or meditation. There are always some benefits to be achieved regardless of the style of practice. Always come back to the purpose of your yoga practice – to create balance and union. Keep returning to the trueness of your practice and you will be guided into a yoga program that is holistic and right for you.
Click Here to read addition information and tips on protecting the wrists in classical yoga poses.
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Ask Our Yoga Teachers - Emotional Release in Your Yoga Class
Friday, March 7th, 2008 by Kreg Weiss
Q: Dear My Yoga Staff, Why did I feel emotional at the end of Kreg’s Deep Energy Flow class and Clara’s Moon Salutation class? P.S. I luv this site.
A: Emotional releases are common in Yoga practices especially when we allow ourselves to shed internal holding. When we deeply connect with the trueness of the asana and breath, an energetic connection also forms. This energetic connection can combine with the emotional energy that is often contained deep in our subconscious. As we “allow” physical release to manifest in the asana (and this is the most powerful way to practice asana – no ego, but instead observance), this release transmits into “emotional-surfacing”.
A wide range of factors can help with this development of allowance and release:
*your mood or state of thought during the practice
*your intention or attitude towards your overall practice (is it a “workout” or do you practice on a more spiritual level?)
*type of music or incorporation of sound techniques (music and sound energy can have powerful effects)
*type of postures (forward bends requires one to greatly observe allowance to be done effectively, thus are often accompanied by energetic and emotional release)
*targetting of energy centers (chakras) - certain energy centers govern emotions and by engaging them through asana, we may experience emotional connection and release
In terms of these specific practices, go back and remember when the emotional release began to occur. Was it during a specific pose, a specific piece of music, or was it related to outside experiences flowing with your practice?
The mind stores experiences and vast amounts of information. Like a filing cabinet, we may not be able to see (and likely forget) a great portion of the contents stored in the mind. Our practice, though, allows this information and experiences (which carry emotions with them) to resurface. Enjoy this resurfacing regardless of what the emotion is. Simply observe. There are no good or bad emotions in this case. It is what it is. Appreciate your ability to connect and release.
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Yoga Advice: Moving From a Beginner Yoga Class
Tuesday, February 12th, 2008 by Kreg Weiss
Q: Hi there, I recently got enrolled. I have started doing the beginners yoga, one question I had is how should I change to a next level, which means how long should I be doing one video. is there any specific time frame? Please let me know so I can plan.
A: My recommendation is to continue practicing with the beginner and level 1 yoga videos on a consistent basis for at least a few weeks. Listen very attentively to how your body responds during and after the yoga lessons. During the yoga lessons, does your body feel in control – no deep fatigue, plenty of energy, a sense of comfort even though the body is working? After the yoga lessons (the next day), is your body feeling open and refreshed. Or is the previous yoga practice echoing soreness or fatigue in the tissues.
With a consistent yoga practice that follows the approach of ahimsa (non harm), one should be able to practice every day. The previous yoga practice should never leave you with stiff or sore muscles. The practice should echo vitality into the next day-not a feeling of muscle fatigue. Approach your yoga practice as a time for holistic therapy and balanced conditioning.
Once you have found that the foundation of the beginner and level 1 yoga classes have been achieved. Venture into the level 2 yoga practices mindfully. Do not feel that you have to do everything or hold the yoga poses (asanas) the entire length. Again, as you try higher level yoga classes, observe with satya (truthfulness) to how your body responds. Respect your body by resting if it asks for rest. Gradually, your body will adapt and the level 2 yoga practices will become easier and less effort will be required.
Once you are comfortable at the level 2 yoga classes, you may feel ready to explore the level 3 yoga flows. These can be considerably more advanced and one needs to be fully grounded with their internal yoga practice. No ego. No expectations. You may feel comfortable to mix a level 3 yoga flow here and there into the rest of your practice schedule. These higher level yoga classes require a solid physical, mental, and breath foundation. Without the basic fundamentals, these yoga practices can be too challenging and will yield little to no benefit. Before one can run, they first need to learn how to walk.
By gradually introducing your body to new yoga poses, you offer the body time to receive and adapt. You will then be able to listen carefully to the messages the body is communicating to you. Should I stay here for now; should I ease off for some recovery; should I introduce a little more energy into my practice?
There are no specific time frames for moving from level to the next as we are all in different stages of life and with different approaches to our yoga practices. Some people practice yoga for decades with gentle restorative yoga flows. Others come into Yoga with high levels of physical fitness and find that they can practice solely with vigorous yoga flows like Ashtanga Yoga. I would not place any time frames on your level of practices. Instead, just have fun with your yoga classes! Just take the time to breath, connect, and observe. Let the progression happen naturally on its’ own timeline.
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Yoga Advice: Yoga and Weight Training
Tuesday, February 12th, 2008 by Kreg Weiss
Q: Hello, i came across your article on yoga advice-yoga & weight training here and would like to ask a question regarding this.
I’m relatively new to yoga, have been training weights past 1 yr. I often wondered whether there is a conflict between yoga and weight training. i find weight training tending to give rise to stiffness of my spine, and rest of body whilst building up muscles, and yoga does the opposite, building flexibility and fluidity of muscles, with relaxation. Would the net effect of combining both systems cancel each other out eventually? Does weight training shorten muscle and yoga lengthen them? Felt like i’m forced to choose either yoga or weights eventually.
A: You are right in thinking that in some cases weight training can shorten muscles and generate stiffness. However, there is a misconception that weight training is counter-productive to yoga. Let’s consider the following:
1) High performance athletes like gymnasts and performers like Cirque du Soleil have some of the highest proportion of muscular density, yet they have some of the greatest levels of flexibility. Yes, these athletics are often riddled with injuries, but this is not usually related to the mass of muscular tissue they have, but rather the pure, extreme overloading of tissues in their activities.
2) You can easiliy find people who are inactive, never have seen the inside of a gym, and thin as a toothpick, yet they can’t bend or twist due to a lack of flexibility training.
With these two considerations, one can come to an easy conclusion that weight training does not adversely affect body mobility and joint range of motion. Some body builders do have an excessive amount of muscle mass that it interferes with joint range of motion, but this is an extreme case and would be similar to that of someone who is obese. If weight training is done in an aggressive or poorly planned manner, weight training can leave the body stiff or even worse, suffering with chronic or acute injuries. Weight training once a week (“weekend warriors”) is a typical scenario where one neglects their exercise program for several days and then jumps into the gym shocking the tissues as though they have been working out regularly. This poor approach to exercising often leads to muscle soreness and musculoskeletal imbalances.
Weight training must have balance and consistency while providing ample rest periods. A big trend in exercise training is the boot camp style programs and plyometrics. I will be frank in saying that trainers who offer this type of training to all their clients are negligent. As a retired athlete, I clearly remember the intensity of these programs and the wear and tear these activities inflicted on the body. These types of activities should only be offered to people involved in high performance sport and activities. And even for these athletes, a skilled, qualified coach would not conduct these exercises as regular routines, but rather cycle this type of exercise regiment into their program to help them peak for their athletic events. Once the event and goal is achieved, athletes stop performing these activities and REST. Many trainers are giving the average person the impression that plyometrics and boot camp programs should be done on an ongoing, regular basis. In the long run, many people beating themselves up with these high impact programs incur injuries and may face a life-long battle dealing with damaged joints.
So to summarize, when weight training is performed with a holistic and functional approach, the body should not feel extreme stiffness or adverse reactions. Combining weight training with consistent yoga practices should result in improved joint range of motion. If you find that weight training is hindering the benefits of your yoga practice, consider consulting a trainer with an exercise science (kinesiology) degree who has the right intentions in designing a realistic, customized program for you (without all the jumping). Also consider what type of yoga you are doing and how you are doing it. Maybe it is not the weight training, but rather the yoga that is limiting the overall benefits. Doing weights with vigorous yoga flows like Ashtanga Yoga can be highly overloading and may not be allowing the body time for recovery.
Yoga is much like weight training. It also requires consistency especially as one moves into higher level flows and poses. Without consistency, the body is susceptible to injury. I have seen many people come to class after missing many days of practice only to return the next day complaining of how stiff and sore they are. They came back from their missed lessons with ego and pushed themselves too much. Rather than returning to their practice with the intention to gently lengthen muscles and create expansion, these people just shocked the tissues leaving micro-tears in the muscle fibers.
Weight training does shorten muscle tissue, but only in the short time frame of the exercise lesson. With a proper stretching or Yoga program, one can have a full weight training program while experiencing a substantial amount of flexibility. From the other viewpoint, one can have an extensive, rich Yoga practice while enjoying the benefits of weight training.
The body adapts well when we are kind to it. The body is constantly working towards balance and homeostasis. It tells us through its’ complex feedback network when we are pushing too much and when we aren’t doing enough. Find your balance with weight training and yoga. Do not feel that you have to exclude one for the other. Experiment with your programs and timing of practices. And always consider getting qualified one-on-one advice.
For more discussion on Yoga and weight training, CLICK HERE
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Ask Our Yoga Teachers - Yoga and Tendonitis
Tuesday, January 29th, 2008 by Kreg Weiss
Q: I have a very painful biceps tendonitis which I’ve been told the remedy for is rest and ice. Is it possible for me to continue a yoga practice?
A: Biceps tendonitis is the inflammation of tendon sheaths (tissues connecting muscle to bone), typically as a result of overuse. Symptoms of tendonitis can include localized pain (often made worse by joint movement), redness and swelling. Treatment for tendonitis involves rest of the affected joint and muscle region, systematic application of cooling packs to reduce inflammation, and in severe cases, the use of anti-inflammatory agents or drugs.
When applying ice/cooling packs, never apply the packs directly to the skin. Have a thin cloth separating the pack from skin to prevent irritation and over-cooling of the skin. It is important to reduce the inflammation to prevent worse tissue damage from forming as well as to reduce the formation of scar tissue. Rest and ice application will help the recovery of the tendon sheaths more readily. As the tendon is recovering, you may feel comfortable to slowly and mindfully lengthen and bend the elbow to maintain joint/muscle mobility (I am assuming the tendonitis is located in the tendons crossing over the elbow into the forearm bone).
After the inflammation and localized pain has subsided, a therapist may prescribe specific exercises to re-strengthen the bicep muscle and tendon to help prevent reoccurrence of the tendonitis.
In regards to practicing Yoga, Yoga typically does not actively engage the bicep muscles. If you analyze the more vigorous Yoga poses and Yoga flows (as in Power Yoga or vinyasa Yoga), the upper body muscles that are most energetically loaded are the “push-phase” muscles: Pectoral muscles (chest), Anterior Deltoid muscles (front shoulder), Triceps muscles (rear upper arm). Due to the lines of gravity and force generation, the bicep muscles and tendons typically are not be heavily loaded in Yoga.
However, when recovering from tendonitis in the biceps, you should avoid vigorous motions and heating of the arms and elbows. Even though the biceps may not be overloaded directly, the heat and motion in the elbow joint can worsen the tendon inflammation. Also, unmindful extension (straightening) of the elbow can over-expand the tendon when it is not ready to be stretched.
So, can you do Yoga with bicep tendonitis? Absolutely. But you should not perform flows and poses that directly load or deeply extend the arms/elbows: for example- Chaturanga and Pushup style poses, Upward Facing Dog, Downward Facing Dog, Side Plank, Plank on the elbows, Yoga Mudra arm variations, Dancing and Balancing Cat pose, Crow pose and other arm balances.
Take this time during recovery to explore lower body Yoga postures or enjoy more restorative style practices. This is also a great time to deepen your meditation and pranayama (breath exercises) practices. If you require more physicality to maintain body weight and to control calorie expenditure, then enjoy some brisk walking in addition to your Yoga practice. Again, any non-Yoga exercise programs should not heavily involve the biceps and vigorous motions of the elbow joint.
Embrace patience during your recovery from tendonitis. Seek out proper advise from trained therapists to aid in the renewal and conditioning of your biceps. Address what was the cause of the tendonitis so you may modify activities and behavior patterns to prevent the injury from returning. Utilize this time to venture into other areas of your Yoga practice finding connection with aspects you may have drifted away from or require greater attention.
Popularity: 50% [?]
Ask a Yoga Expert - The Order of Yoga Poses
Tuesday, January 15th, 2008 by Kreg Weiss
Q: Could you explain me about the Asanas logic order?
A: The basic purpose of the asanas is to create energetic balance and space in the body so the body is more comfortable to meditate. This greater ease in meditating aids in deeper connection to the Inner Self.
So the important concept is “balance”. As you can see in any flow, there is a systematic process of moving the spine/body in one plane (ie Forward Bend) and then counter-posing in the opposite direction (Back Bend). If one twists right, eventually one needs to twist left. Again, a process of maintaining balanced energy and space throughout.
There are some asanas that have traditional countering poses (again to emphasize the natural balancing of body and energy). For example:
*Shoulderstand pose (forward bend) followed by Fish pose (back arch)
*Upward Facing Dog (back arch) followed by Downward Facing Dog (forward bend)
Another concept of ordering asanas is more of an exercise science principle in that the muscles and joints respond better when they are warm. Therefore, many flows begin with specific asanas that generate heat without deep stretching. Once the warmth is established, flows typically integrate more expanding poses. Once the physical expansion is complete, the practice tends to “cool down” physically and mentally with lighter poses and then relaxation.
There are some “schools” of Yoga that have a set series of poses. These established series/approaches have a specific purpose in targeting key joints, muscles, organs, and energy centers in a specific order. Some examples:
*Ashtanga Yoga and the Primary Series
*Bikram’s Yoga
Many people enjoy practicing to a set order of asanas as this provides a guideline for progression. Some also find that with a set order, they can focus more internally on finer details and energies versus having to re-establish themselves with new poses and flows.
However, many people like myself enjoy the freedom of exploring different poses and orders in each practice. The variety of poses and combinations is endless and can bring a refreshing quality to each practice. But with this style of practice, attention should be maintained on balancing the poses properly with countering the planes of the body as well as incorporating poses that involve all muscle groups and joints.
Overall, your body and disposition will eventually settle into a preferred style of practice (set order or open order). You will find with regular practice that your body will intuitively “want” to go from one specific pose to the next as these combinations energetically will suit you the best. Listen to this “intuition”, to how the body asks for a certain arrangement of poses and to the natural internal desire to balance the planes of the body.
Popularity: 63% [?]
Ask a Yoga Expert - Meditating with Music
Tuesday, January 15th, 2008 by Kreg Weiss
Q: I’d like to know if it’s possible to meditate with music for relaxation.
A: Meditation can be performed in a variety of methods. Some meditation practitioners prefer to practice with no external stimulation, therefore no music. However, some practitioners actually use music as tools for focus. These tools can include mantras (repetition of sounds or words).
If music helps you draw into the present and into a deeper internal state of calm, then I would say it is okay to do meditation and relaxation with music. I recommend that you choose music that is repetitive in nature to create a “trance state”. The music should not have sudden sounds or changes in “levels” of composition – a smooth, non-disturbing flow. Overall, the music should not pull you out of the inner observance, but enhance it instead.
Often general ambient music with vocals is not ideal. If you do use music with vocals, choose a specific piece with chants/mantras. The mantras are actually designed to have energetic resonance and create internal connection.
Popularity: 50% [?]
Ask a Yoga Expert - Over Stretched Hamstring Muscles
Monday, December 31st, 2007 by Kreg Weiss
Question: Is there an easy way to tell if I have over stretched my hamstring- I believe it is the semi-membranosus since there is pain at the attachment of the hamstring to the ischial tuberosity- near the inner thigh. How to heal? How to avoid re-injury. I have been doing bent knee forward folds to avoid overstretching, other options?
Answer: The hamstring muscles run in 3 bands:
1) Semimembranosus- originating at the ischial tuberosity (sit bone) and inserting at the medial tibial condyle
2) Semitendinosus- originating at the ischial tuberosity and inserting at the medial surface of tibia
3) Biceps Fermoris- originating at the ischial tuberosity and at the linea aspera near the head of the femur and inserting at the lateral side of the head of the fibula
Given that you feel the over-stretched line runs from the ischial tuberosity and down the inner (medial) thigh, I would predict that this could be either the semimembranosus and/or the semitendinosus muscle that has been stressed. Both of these muscles run along the inner (medial) line of the thigh, but the semimembranosus muscle is located more medial than the semimembranosus.
Now, depending on the degree in which you have over-stretched the muscle, the approach in which you require recovery and reconditioning can vary. If you have a mild, over-stretched muscle, you may only require some light rest from deeply expanding and engaging the hamstring. If the over-stretched condition is substantial, you may need to consider applying focussed therapies.
Often these healing therapies involve taking time to reduce inflammation and to decrease the development of chronic conditions like tendonitis at the ischial tuberosity or at the tendon attachment below the knee. This initial recovery stage oftens involves the application of rest cooling packs followed by light warming and mild stretching (note: never place ice/cooling packs directly against the skin). This process will reduce inflammation and hopefully prevent the development of scar tissue (which can lead to chronic, reduced flexibility of muscle tissues). For more serious cases, the process of RICE - Rest, Ice, Compression, and Elevation may need to be applied.
After the inflammation has been brought under control, the therapy often advances into a combination of light strengthening exercises for the hamstrings and slightly more progressive stretching exercises. One needs to be mindful in this stage by not being aggressive or over zealous with the strengthening and stretching as pushing too quickly can redamage the tissues.
Following each therapy session, one should analyze the response of the muscle: How does the muscle feel the next day? Is there more mobility and reduced pain? Should modifications of the therapies be added to enhance the healing?
If the therapy does not achieve positive results within a relatively short period of time (relative to degree of the injury), one should then consider more extensive sports medicine therapy treatments (like physiotherapy). The longer the damage persists, the more the chance that scar tissue will form. This tissue can cause muscular imbalances that can act on the pelvis and spine.
To avoid re-injury, especially with Yoga and stretching, warmup the body substantially with non-stretching poses and flows. Explore modifications like slightly bending the knees in forward bends. By bending the knees, the muscle attachment below the knee holds the muscle much less (and decreases the distance between the main attachment points), therefore reducing the stretch at the top of the hamstring (ishcial tuberosity). Overall, this allows the pelvis to move with far greater mobility/much better forward bend, which keeps integrity in the spine (the primary focus of every yoga pose).
To summarize, I recommend that you consult a sports medicine professional/therapist to properly diagnose the degree of your hamstring injury. With this diagnosis, you should receive a specific program/recommendations for therapy and healing. During this healing stage, enjoy the modifications, embrace patience with your hamstrings, and allow your practice to be focussed on other areas that do not counter your healing. For more detail on the grades of muscle pulls and treatments, click here.
Popularity: 57% [?]
Ask a Yoga Expert - Imbalance in Downward Facing Dog Pose
Friday, December 28th, 2007 by Kreg Weiss
Question: I noticed that one side of my tailbone is higher that the other when I am in Downward Dog pose. Could you kindly advise why is it so and also how do make adjustment?
Answer: There can be a variety of reasons for the imbalanced placement of your tailbone in Downward Facing Dog pose including (but not limited to):
*Limb Length Discrepancy (LLD)…many people have one leg or thigh bone shorter than the other side. This discrepancy in length is transmitted into the pelvis causing one side of the pelvis to drop lower than the other. This pelvic imbalance frequently moves also into the vertebrae and can manifest into imbalanced flexibility in the leg muscles and low back discomfort/pain. With LLD, orthotics or other aids are often prescribed to level out the pelvis and vertebrae.
*Muscular Imbalance in the torso or legs/thighs…excessive muscular tightness in one side of the body (especially the hamstrings) relative to the other may be preventing the pelvis from settling evenly in Downward Facing Dog. This imbalanced flexibility can be a result of previous injuries or imbalanced overloading of one side of the body through specific work/sport performance activities.
*Vertebral conditions like scoliosis (lateral curvature of the vertebrae) may also be acting on the pelvis on one side creating an imbalanced shift or lift of the tailbone
Therefore, the imbalance can be muscular and/or skeletal in origin. I highly recommend that you consult an experienced sports therapy health professional to diagnose this imbalance before making any specific modifications. With your consultation, mention your participation in yoga practices and see if any special alignment issues can be addressed. Be aware, as well, if this imbalance is present in other poses and in your posture overall. Performing Yoga, Pilates, and any other exercises with this imbalance may transmit deeper musculoskeletal imbalances into this region resulting in a variety of chronic injuries and health problems. Therefore, it is important to be fully knowledgeable of your condition and to know how to modify your practice in order to reduce negative impacts of imbalanced force loads on muscles and joints.
Do not let this imbalance prevent you from practicing and exercising. Develop creativity in practicing with this uniqueness in the pelvis and learn how to prevent this imbalance from transmitting into the rest the body. Work with the guidance of your sports therapist to see if proper modifications and prescribed programs can reduce or eliminate this imbalance.
Popularity: 48% [?]
Parivrtta Janu Sirsasana - Preventing Back Injury
Monday, December 10th, 2007 by Kreg Weiss
Yoga Advice - Ask Our Yoga Teacher
Q: I recently injured my back doing Parivrtta Janu Sirsasana. Do you have any tips on how I can avoid this from happening again?
A: Parivrtta Janu Sirsasana (Revolving Head to Knee Pose) is a classic side bending yoga posture meant to primarily target and stretch the oblique muscles (lateral abdominal muscles that generate side flexion and torso rotation) while also sending a nourishing side bend into the vertebrae.
Secondary benefits of the side bending yoga pose:
*stretching of hamstring muscles
*stretching upper/lateral back muscles like the latissimus dorsi
*expands the intercostal muscles within the ribs, thus inviting greater lung mobility and capacity
*massaging of internal organs due to mild compression of the side bend
*also a relaxing yoga pose for the mind and nervous system
Low and mid-back injuries can easily occur in Parivrtta Janu Sirsasana when one does not have proper pelvic foundation prior to the side bending motion. Two common errors occur in starting off this pose:
1) For those who are not flexible throughout the hips and pelvis, the pelvis tends to shift back causing the body to lean into the back of the sit-bones and the heart drops down (spine falls into mild forward flexion). With this collasped position, the torso will tend to rotate downwards as the body side bends other the thigh. With this torso angle, the stretching line moves from the desired oblique region into an ineffective back stretch. This improper angle of stretching back muscles is often heavily overloaded by body weight. When one tries to return up to sitting without awareness, these over stretched back muscles may encounter a pull or tear.
PREVENTION: If you lack enough flexibility to sit high on the sit-bones, then sit on a block/cushion which will increase the mobility of the pelvis. Once you are sitting tall, slightly turn your chest towards your bent knee - this will improve the angle of stretch and target the obliques over moving the stretch into the back.
2) Some people have too much pelvic mobility and fall forward into the front edge of the sit-bones prior to side bending. This forward tilt generates a small, but compressive low back arch. With the spine slightly compressed in the sagittal plane, the side bend may add further compression into the back edges of the vertebrae.
PREVENTION: If you have hyper-mobility in sitting positions and tend to fall forward into improper low-back arches, slightly engage the abdominal muscles to return evenness around your belly, waist and low back. As you side bend, be mindful of the ease you have to turn your chest upwards. Excessive rotation away from the ground may push the belly outwards and sent the low spine into forward flexion easily. In simple terms, keep awareness on drawing the sit-bones continuously back to neutral, avoiding a sudden forward tilt.
These principles can be easily applied to all seated side bends including:
*keep both sit-bones grounded to maintain the primary stretch - opening the distal ribs away from the hip crest to stretch the obliques
*prevent the chest from rotating or “looking” down to keep the expansion in the side body
*prevent the spine from back arching when turning the chest away from the floor
*establish your sitting position first, move into the side bend without the arm lift, shift and play with your pelvis and sit-bones to bring the stretch more effectively into the side and out of the back, then explore the upwards arm positions
Like EVERY yoga pose, spinal quality and integrity is the main priority. Work into the pose slowly to find this foundation and steadiness. After this foundation is acquired, calmly and without ego venture out through the limbs.
Do you have a question you would like to ask our Teachers? Send us your questions.
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