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.
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