The Asana Practice & Injury Prevention & Active Reversal

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The Asana Practice

9th Weekend of Training

Friday 4:30-8:30 (4)

Saturday 5 -12 (7)

Sunday 5 - 2pm (8)

Sequence of Class for Friday & Saturday

Week 6: Injury Prevention in Asana Practice

Objectives:

-To increase awareness and potential for the incidence of injury in yoga class

-To develop a keen sense of responsibility with the yoga teacher for student safety

-To Acquire skills for safety within the yoga classroom

There is currently a rising incidence of injury due to mainstream yoga practice popularity, inexperienced yoga teachers, over-crowded classrooms, students with pre-existing conditions, poor body awareness and hybrid vigorous yoga practices.

Common Causes

Inadequate preparation and compensation within a yoga class.

Physical adjustment of yoga student by yoga teacher increases the level of risk.

Yoga teacher may offer “assists” if they explain purpose for assists and if the student is in agreement with it. The yoga teacher may use press points skillfully rather than physically moving parts of the student’s body. Always check in with the student for permission to touch.

Never push or pull on student’s body as you cannot know what they will feel or what the effects of on the studen will be. Only the student can feel what is occurring in the body and should be self-adjusting in the practice.

Moderate to fast receptive movement not allowing for attention to alignment and time to feel what is actually effective. ‘

Willful or competitive attitude with self and or others and the “follow the leader” syndrome in classes rather taking time or being willing to develop good body awareness.

Plague of the “right form” of pose rather than what is the intended function?

Teaching the pose rather than the student. Students are often directed to “fit” into the perfect pose shape. It is best to instead to consider primarily the student and group you are working with.

Continuing to practice in spite of pain/strain in or near a joint. The yoga teacher must inform the students to discern what is appropriate and inappropriate sensation to feel and where it is safe to feel. Knowing where the “danger zone” is will provide a level of safety.

Misunderstanding sequencing of poses: placing laterals, twists, and back bends of ether without neutral forward bends.

Practice of asana with no or little attention to breath capacity, movement or quality.

Yoga teachers teaching who have NO personal practice are less likely to be aware of the danger zones. The personal practice of yoga teacher informs and aids in safe yoga teaching. Also, you are your best teacher. Explore in your own science lab - this will increase your ability to keep students safe. Do you own research and notice how you feel after attending certain yoga classes physically, mentally, energetically, in your joints and lower back.

Teaching Suggestions:

Prior to Class

Meet each student as they come in / check in with them personally on their physical condition and energetic state

Inversion and Active Reversal (Viparita Karani)

Purpose:

To achieve active reversal effect

To strengthen musculature of torso thus improving functional integration of spinal curves and increasing respiratory rhythms

Benefits:

Tonify Organs

Stimulate endocrine glands

Promote balance

Efficient functioning of physiology

Strength, elasticity in musculature (deep and superficial), ligaments, connective tissue of spine and ribcage

Strengthen diaphragm, abdominal muscles, and muscles that bind that should and pelvic girdles

Improve posture

Contribute to overall integration

Reduce stress to muscles/organs of torso

Improve digestion, respiration, circulation

Postures having "viparita" effect

Legs raised above the head or when the head drops below the waist

Supine leg extension, standing forward bends, downward dog, arm balances

Headstand, shoulder stand and variations

Keys to achieving viparita effect

Develop the ability to remain inverted posture for length of time without stress to structure.

Minimize stress within asana: natural spinal curves, lateral curves into maximum alignment relative to varied base.

In vertical alignment, combine techniques of inhale/exhale

Relative to the foundational position of upper back, neck and shoulders in shoulder stand. Maintain slight angel between legs and pelvis to minimize risk of hyperextension in the neck and upper back.

In practice, on inhale, lengthen spine and extend legs away from pelvis.

On exhale, contract belly and fix position of legs, arms and hands to stabilize base and support posture.

If appropriate and with skill developed from practice of other asanas, the full range of forward bends, twists, laterals and backbends can be performed from headstand and shoulder stand.

Risks are greater for injury and strain. Greater strength, body awareness and spinal integration is required to do these.

Important thing to consider when practicing headstand or shoulder stand

Personal strength, stability, functional integration in neck, shoulders, low back and pelvis are necessary.

Prepare over time with developmental work.

There will always be residual stress that requires compensation.

Inversions should not be practiced casually as out of context of a yoga sequence

The condition of the neck can change from day to day. Always check for any tension, strain or pain. If any pain, strain or tension exists, do not practice headstand or shoulder stand.

Risk to benefit ratio should be considered on your current condition. Benefits of inversions don't necessarily warrant the risk.

Vertebrae - top of spine - The small vertebrae at the top of the spine is intended to carry the light weight of only the head and has greater mobility.

The larger vertebrae at the base of the spine are designed to carry more weight and have less mobility

Vertebral canal is smaller at the top and larger at the bottom resembling a pyramid.

The nerves are thicker at the top of the spinal canal where in inverted postures, the greatest demands are placed upon the most fragile and least stable portion of spine.

Problems are cumulative and may manifest over years into a practice. Proper sequencing, preparations, compensation, establishing maximum vertical alignment are necessary to prevent injury and minimize risk.

Contraindications for headstand and shoulder stand

Scoliosis

Weakness, Strain, stiffness in neck, shoulders or upper back

Chronic forward thrust of neck

Flattened cervical curve (Shoulder stand)

Long neck and weak or tense upper back

Small upper torso and large lower torso

Sever lumbar lordosis

ANY disc problems

High blood pressure

Glaucoma

Obesity