This misalignment shows up when the legs are straight, but it is especially apparent in the front leg of Triangle Pose. This looks almost like a person knee has reverse bend, a bowing backwards, of the knee joint, which places strain on the back of the joint. Watch for hyper-mobility in … the front knee. Another common site of hyper-extension is the knee joint.
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See also These Exercises Will Teach You How to Prevent Shoulder Injuries Example of Hyper-mobility in Triangle Pose (Trikonasana) That shaking you are feeling? That is your bicep. Keep your triceps firming in at the same time. It will feel like you are bending your elbows. In Down Dog, try placing a strap around your upper arms, just above your elbows, and press out. See also Dig Deeper in Down Dog The Fix for Hyper-mobility in Downward Facing Dog (Adho Mukha Svanasana) Add in weight-bearing, as we do with poses like Downward Facing Dog or Handstand, and the elbow takes even more undue strain. When we overly straighten the elbow, it puts pressure on the ligaments and tendons. This can occur in our knees, our spine, or our elbows. Watch for hyper-mobility in … the elbows. The word hyper-extension means that a joint goes beyond its normal range. 5 Poses That May Cause Injury in Hyper-Mobile Practitioners Example of Hyper-mobility in Downward Facing Dog (Adho Mukha Svanasana) Here are some classical shapes in which hyper-mobile practitioners tend to over-stretch, and smart ways to stabilize. See also Inside My Injury: How I Ended Up With a Total Hip Replacement at Age 45 This may prevent you from putting your feet on your head in a deep backbend (sorry!), but it also encourages you to practice for tomorrow and the day after that-not just today’s Instagram post. It will mean not going to the edge of every shape and instead, pulling back to come closer to balance. This is going to change the feel of the practice, from one of feel-good stretching to one of stability and control. In order to have a sustainable and safe practice, bendy bodies benefit from balancing the lengthening with strengthening. Keep stretching out an elastic and one day it will snap, as is evidence by the numerous yoga teachers coming forward with injuries and surgeries (myself included!). When ligaments or tendons are over-stretched or torn, they do not heal! This is because they are comprised of connective tissue and have a limited blood supply. Joints are where two bones link together they are made up of ligaments, which attach bone to bone, and tendons, which connect the muscle to the bone.
People with extreme flexibility tend to move from their joints versus their muscles. See also Anatomy 201: The Roll-Down Forward Bend That Yogis with Hypermobile Hamstrings Need The irony here is that it is actually flexible bodies that are most at risk for injury in yoga. On the flip side, a stiff person may feel uncomfortable and challenged. What’s more, being able to achieve a big shape often feeds the ego, as people may feel they are then doing the pose “well.”įor these reasons, hyper-mobile bodies tend to be attracted to yoga. For a person who is already naturally flexible-a body type we call “hyper-mobile”-this can feel quite good, because it is familiar. Students are encouraged to go deeper in every shape.
Yet even though yoga is so much more than that leg-behind-the-head posture, yoga is still equated with flexibility. Unfortunately, with today’s look-at-me social media culture, the poses that get most circulated and come to represent the public’s view of yoga tend to be performed by very bendy people. See also Are You Hypermobile? This Sequence Will Help You Build Awareness and Avoid Injury The Yoga Sutras of Patanjali describe this concept as sthira and sukha-stability and ease. This means honoring both flexiblity and strength. Yoga is about finding balance: mental balance, as in an even mind, and physical balance, as in a well-aligned pose. The misunderstanding that yoga is all about flexibility is incredibly common and, for certain body types, can actually be quite dangerous. If I had a nickel for every person that told me they were not flexible enough to do yoga, I would be a very rich woman.
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