Anatomy in Motion: 5 problems in practice
When practicing, especially within certain postures, we become aware of different niggles and aches within the body. Through breathing and adjustment we can ease these sensations, but it's important to be aware of the potential long-term damage that can be caused if we do not address them properly. Osteopath and Naturopath Tim Goullet discusses the top 5 body problems encountered during yoga practice; from tight ham strings to reining in hyper-mobility, Tim shows us how small adjustments can make a big difference.
Stiff Hamstrings
Some people are born with stiff hamstrings and some people create them with
their exercise and lifestyle. Walking more, sitting less in chairs and more on
the floor is a good start to helping matters.
Our hamstring muscles (the ones at the back of the thigh) actually function as a physiological break to uncontrolled forward bending (so we don't drop our head onto our shins!) and are primary muscles to bring us back up again - their evolutionary claim to fame along with the help of the powerful gluteal muscles!
What's important is that, if your hamstrings are particularly stiff, you don't transfer stress to the lower back when forward bending. A standing forward bend performed by hanging forward with a rounded back and locked (sometimes hyperextended) knees with hands nowhere near the floor is a common problem. This position held in the hope that "one day" the hamstrings will magically lengthen another 50% actually places stress on the lower back structures. It over stretches the ligaments actually weakens the back muscles and most importantly, places strain on the intervertebral discs.
The alternative? BEGIN the forward bend with bent knees and seek to create contact between the lower ribs and thighs. This position is protective for the lower back. When hands can reach the floor, again there is less stress on the lower back. From this safe position, a gradual squeezing of the front thigh muscles (keeping the ribs in contact) will begin to challenge the hamstrings to lengthen in a position which is safe. The hamstrings are more likely to respond to a stretching stimulus in this position as they are not working to support the body weight. In a way, the nervous system is informing the hamstrings that they can relax. When the body is suspended as in the first example, the direction from the nervous system is completely the opposite - "don't let go!"
Hyper-mobility of the Pelvic Joints and Ankles
Hyper mobility can be addressed very well by intelligently changing the way you practice:
- Don't stretch to your maximum - 70-80% will prevent you making matters worse.
- Slow down your movements so your muscles need to work harder, thereby building "useable strength" - strength specific to the movements you are doing.
- Hold postures for longer. For hyper mobile ankles, one legged standing balances are great.
For pelvic joints, standing postures where the hips are open
are excellent, for example warrior 2
Pain in the Lower Back
Pain in the lower back has many causes. In yoga practitioners, it is often caused through excessive and repetitive back bending of a specific area of the lumbar spine - in other words, doing most of the pivoting from a single vertebral segment. This is most common in the "small" of the back around L2/3 which is the apex of the lumbar curve in most people. How can you help this problem?
Firstly, reduce the extent of the whole movement and go back to basics.
Secondly, draw the tailbone downwards to lengthen the lumbar curve and the pubic bone upwards to engage the rectus abdominus.
Thirdly, try to integrate the thoracic curve into the back bend so it looks more like a globalised smooth arc than a local hinge.
Knee Pain
Knee problems can really take the pleasure away from a yoga practice. Better prevention than cure!
If you feel ANY sensation in your knees while practising, it is best to back off. Go and see a qualified professional and have the problem assessed, preferably by someone who is familiar with yoga. Timing is important and may stop a minor problem becoming a major one.
Usually knee problems have their origin in the hips, especially with yoga practitioners. If you have a hip that is much stiffer than the other side (or 2 stiff ones if you're unlucky!), be very careful in hip opening postures like baddha konasana, janu sirsasana and padmasana. Take things slowly and always back away from unusual sensations in the knee. The cartilage inside - the meniscus - does not like being twisted and can tear. Working towards these postures carefully and patiently will keep the surgeon away!
Recurrent Twinges in the Hip and Groin Area
Intermittent, recurrent pains in and around the hip usually has a direct relationship to your spine. If your spine leans slightly to one side, that hip will get stiffer over time as its taking more weight. Good treatment will almost certainly help. From a technique point of view - check your squat in a mirror. If you tend to shift off to one side, you need treatment to balance the spine and hips.
If your knees tend to collapse inwards, you may find this is also happening in the classical lunge type asanas such as the front leg in warrior 1 and 2. This can be a source of groin pain. It is made worse the deeper the angle at the body and hip.
Some tips to avoid this issue:
- Rising up a bit in postures helps.
- Pressing down the little toe helps to activate the lateral muscles of the hip and leg to restore good alignment.
- Golden rule: knees over toes!
This Week I've Been Making...Peppers in Balsamic Vinegar
I've been reading Under the Tuscan Sun by Frances Mayes (you may have heard of it - apparently it was made into a film with Diane Lane). It's the tale of a couple who restore an old stone farmhouse in Tuscany. I've enjoyed the descriptions of the simple pleasures Frances Mayes took in her new surroundings - shopping daily at markets, the smell of ripe peaches in a bowl on the kitchen counter and the slower pace of life the locals lead. She is a cook too and shares some of her recipes in the centre of the book. I was inspired to try the Peppers in Balsamic Vinegar, partly because I'm always looking for things to add to a salad and partly by the fact that this recipe has just 3 ingredients!
You'll need: a quarter of a cup of Balsamic Vinegar, a little olive oil, and 3 peppers - red, green and yellow
Here's how to do it:
De-seed and slice the peppers. Put a little olive oil in a pan on a low heat and add the peppers. Stir and add the Balsamic Vinegar. Leave on a very low heat for about an hour. The peppers should be almost "melting" (Frances Mayes' description). If the mixture is looking dry at any time add a little more oil and vinegar. That's it - couldn't be easier! And very good when added to my mixed salad and cous-cous.
This Week I've Been Visiting... Tibits, Heddon Place, off Regent Street, London W1B 4DA http://www.tibits.ch/en/restaurants.html
I just discovered this little gem of a restaurant thanks to a recommendation from one of my students. Tucked away in a little enclave just off Regent Street, I've probably walked past it many times but never noticed it. The fresh, home-cooked vegetarian food is served at a buffet table, where you choose a spoonful of this and a spoonful of that and a little of what takes your fancy. As a long-time vegetarian it's an absolute pleasure to have such a choice of delicious vegetarian food - salads, hot dishes and soups as well as juices and creative desserts. You load up your plate and take it to the till where you are charged by the weight of your food! This yummy plateful cost me £7.90.
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| Inside the restaurant |
This Week I've Been Growing...Grass
I love, love, love summer. The long evenings, warm air, blue sky and sunshine lift my soul. But the lovely warmth and all the rain we've had means the grass is growing at an alarming rate. I don't mind mowing the grass though, it's like a walking meditation giving me time to think. I enjoy the simple rhythm of the task and I love the smell too. If I'm ever feeling a little unsatisfied or niggly with things I find that cutting the grass gives a me great sense of satisfaction. If there is time to cut the edges of the lawn too it gives a neat finish which adds to the feeling of a job well done. I recommend thinking about mowing not as a chore, but more as therapy - you feel better and the garden looks better too.
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