I Love Anatomy – SRL

ILA – Lesson 7: Most Injurious Asanas – SRL

This is the part of the program where I stand on my soap box and scream loudly, “why are you doing that to yourself?”

Well, I am not really screaming, and I do my best to not stay too long on the soap box, but, nonetheless, I do have some serious concerns.

As you know, I LOVE yoga. It is an amazing form of movement and breath-work which when approached properly, can yield terrific effects. The key is to be aware, mindful and honest with what your body can do, and if you are still struggling with pain or angst, to learn to quiet yourself in movement so that you can hear the signals telling you how far to go and when to stop.

So it is with this in mind that I introduce my Top 5. This list has been compiled from my experience teaching yoga teachers anatomy and functional movement. They are listed in no particular order (ie #1 isn’t more injurious than #5).

The Most Injurious Asanas: Watch/Read them and weep. . . and then practice smarter and you will fly! Promise. (Promise only holds if you follow the eight principles of movement).

Consider ...
You must learn to be still ... amidst activity and vibrantly alive in repose.

 

Trikonasana

I love this pose. And, when done inappropriately it can create havoc on the SI joints and lower back. Remember, it is all about pelvis moving on the legs. Keep it there, and move in the range that is available…and your range will improve and your SI joint pain will reduce!

Lesson 7a

Lesson 7b

 

Utthita Parsvakonasana

Ditto for UP. It is very similar to Trikonasana, in that without adequate pelvic-leg; and pelvic-spine mechanics, this asana will not work. Consider doing this pose with your pelvis staying quiet and simply moving your spine in rotation without leveraging with your arms.

 

Adho Mukha Svanasana

This pose was on my “ultimate silly poses of all time” list for a long period of time. This was mostly because beginning students weren’t able to bring their arms over their head with pure movement. If they can’t do that, then what will happen when they put weight through their system? Compensation. And we wonder why people are getting wrist, elbow and shoulder strain with Down Dog.

Lesson 7c

 

Any Twist that involves a Spine in Flexion

This makes my breath get all choked up and my chest tight. When I see someone twist with spinal flexion I almost get nauseous. Little do they know that their spinal discs are in a very vulnerable position.

Lesson 7d

 

Raj Kapotasana

Pigeon pose is such a fun pose, but goodness it can torque the knee like nobody’s business. And, you have to consider what is going on at the pelvis to cause the knee to need to torque. Yikes. That makes me nervous. Ask yourself, and watch your students – where are you really?