YOGA BULLETIN

February 2014
To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear.
Buddha

You reap what you sow ...

.. listen to your body
Dear all, February and it is harvest time. Makes me think of the saying You reap what you sow. That goes for a lot of things in life. Not only do we reap plants, fruits and vegetables, but also our work, our relationships. Most of the things in our lives are related to what we put into it and how we choose to handle and nurse them. That goes for our exercise too, and our bodies. So, relating to one of our conversation from one of last weeks sessions, I have this month enclosed a reminder of potential injuries and what to think about. In this context, I have also considered to make a deeper, more educational (read normal) session. Not only with verbal instructions, but with physical corrections too. This would not only benet beginners, but might also help all you regulars grow a bit too. But as always: Listen to your body! At all stages of yoga practice, or any practice, stay mindful. Listen carefully to your body, so you become aware of any tightness, change, discomfort or strain. Just because you did a particular pose one day, that doesnt mean your body will be able to do it the next. In our yoga practice, we are building a relationship with our bodies the same way we build them with other people: by listening. Last but not least, remember that we will have the pleasure of Gen Pagpa, our Buddhist Monk from Cape Town, tomorrow, Monday 3 February - welcome! Namaste,

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YOGA BULLETIN February 2014

What about yoga injuries?

a few things to bear in mind ...
Wrists: Dont put all your body weight on your wrists. Spread em. In any pose where weight is placed on the hands (down dog), distribute the bodys weight through both hands by spreading them wide and pressing through the ngers. Elbows: When bending the elbows in a pose (plank or chaturanga), keep the elbows tucked alongside the ribs as you bend them, and make sure the elbows creases face forward. If this is difcult, begin with the knees on the oor. Shoulders: Beware the shrug. By raising the shoulders up toward the ears you stop using the supporting muscles in the arms, shoulders, and neck.. Be careful not to pull too hard on the shoulders in stretches, and always keep the shoulders held back and down away from the ears. Ribs: Twists are awesome for releasing tension, but if done improperly they can overextend or bruise the intercostal muscles (the muscles in between the ribs). Lengthen upwards through the spine before twisting. Imagine that someone has a string attached to the crown of your head and is very gently pulling you up toward the ceiling. Twist to the point of feeling a stretch but not past it, even if youre exible. Lower back: Lower back pain is the most frequently cited yoga injury. Before bending, imagine lengthening the spine up and away from the hips to avoid rounding. Maybe try bending the knees in poses like forward folds and down dog. When seated maybe use a blanket or block to take pressure off the lower back. Hamstrings: Easy to pull or over-stretch them in poses like forward bends. Down dog and lunges are great ways to stretch the hamstrings but go slowly and work at your own pace. Hips: Its easy to over-extend the hips range of motion in splits, warrior poses, and wide-legged forward folds. A good rule of thumb is to make sure that the toes are pointed forward in any pose where the hips are squared off in the same direction. Knee: Knee issues can plague even experienced yogis. A common culprit of pain is the cross-legged position. Flexibility carries from the hips rst; if the hips are tight in the pose, the knees will be the rst place to feel pain or tension. If so avoid cross-legged position. Any time the knee is bent in a standing pose look to see that theres a vertical line from the bent knee to the heel, this ensures that the body is bearing weight properly. Neck: Head!and shoulder stands can be the worst culprits for neck pain and injury. Repeatedly and incorrectly placing pressure on the neck in poses such as shoulder stand and headstand can compress the neck and put pressure on the cervical vertebrae, resulting in joint issues and, in some cases, loss of neck exion. If you are unsure of the pose it might be best to avoid full inversions. If you do inversions make sure the shoulder blades are drawn down and back so theyre safely supporting the body. Most importantly, never jerk the head once youre up in the pose. TURN OUCH INTO OM - Proper alignment in poses is key, but also remember some basics: Leave ego outside. It can be tempting to rush into more advanced poses but pushing our bodies before theyre ready is a recipe for injury. Yoga is about nding where you are, not trying to push to a place where your body may never be able to go. Warm up. Its an important part of any physical activity, and yoga is no exception. Basic stretches (like neck and shoulder rolls and gentle twists) help prepare the body. Also give the mind a chance to warm up to the practice: Take a few breaths to get centered and grounded. Ease in. No one would expect to run a marathon the rst time they lace up their sneakers. Develop the foundation for more advanced practice. Communicate. Get to know the teacher and be sure to share any pre-existing issues that might require modications in certain poses. And if a pose just isnt working, dont be embarrassed to simply not do it. Instead, focus on the poses that provide benet and release. Come out of postures slowly. Particularly if youve been holding a certain pose for some time. A good rule of thumb is to work out of a pose as gradually as you moved into it. Never lock your joints. Hyper-extension (locking) is a sure-re way to wear out joints and cause injury. Focus on engaging the muscles around the joints to gain stability. If you do get injured, take care. If you tweak, pull, or tear something during a yoga ow, dont be afraid to stop or step out of the session. Care for it and seek a professionals opinion if the pain persists. And nally, do the savasana, savasana allows the bodys nervous system to slow down and brings closure to the practice.
by yoga!instructors!Steven Cheng, Julie Skaarup and!Jeni Livingston, USA

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