HATHA YOGA- Preventing injuries in the Shoulders and Wrists

 According to studies done by the International Association of Yoga Therapists ,  Downward dog pose, Push up pose, Crow pose, Side plank pose and all poses that require bearing weight on the arms and hands have been linked to injuries of the shoulders, wrists or hands.

Many students try to achieve the full pose without the proper technical instruction or strength required to do so safely.

It is important that students inform their yoga teacher of any pre-existing injuries or issues such as carpal tunnel syndrome, arthritis, rotator cuff tears or tendonitis in the elbows.

In a group class an experienced teacher will address the varying degree of ability in each student and offer modifications that will provide a safe practice for all, including alternatives for flowing sequences such as Sun salutation.

 Remember a class is a place to learn, you have paid money to be there so take the knowledge and use it in your personal practice to improve your condition and not aggravate it. If your condition is worsening after informing the teacher then have them reassess their suggested pose modifications and your performance. If you are still not satisfied then I suggest you find another teacher with better teaching skills or perhaps the pose you desire to perform is not right for your body. Remember not all yoga poses are suited for all bodies, that is why there are hundreds of yoga poses.

The following actions in these upper body weight bearing poses will reduce the chance of injury:

 First: Check your hand placement; spread the fingers pressing down evenly through all parts of the hands paying special attention to the index finger and thumb side of the hands avoiding passive weight bearing on the wrists.

Next: Stabilize the arms by contracting all arm muscles and energetically pulling them up and away from the floor.  Move the upper arms towards the back of the body using the shoulder blade muscles to position the humeral head (the front of the shoulder joint) towards the back.  Revolve the biceps muscles forward, having a sense of turning the upper arms laterally. Keep the chests broad, lifting the breast bone and find strength in the torso muscles to help lift the weight off the hands.

These movements may be initially practiced placing the hands against the wall or with the knees on the floor to reduce weight bearing while technique and strength develop.

If these techniques are not working for you then you may require some personal instruction involving the use of props.  It is worth spending a few dollars more for a private lesson to find a way that works for you.  You can then take this into the group class feeling confident that you are healing your body and not adding to further injury.

Brenda Bell CYT, has 30years of teaching experience and is a member of International Association for Yoga Therapists, offering workshops, group and private lessons in Toronto.