Active practice with a wrist injury: the idea of modifying postures and vinyas
Wrist injury – one of the most common injuries in the practice of yoga. Wrist often at risk in dynamic styles such as Ashtanga Vinyasa, which focuses on the balances on hand and vinyasa. Usually, even a slight sprain in the wrist makes the performance of habitual exercise impossible. Nor tolerate the pain, nor to give up favorite activities is not necessary, it is sufficient to adjust the basic asanas that give the wrist time to fully recover.
Strong wrists – protection against injuries
Unsuccessful access to the balance on hand, intense vinyasa practice, with enslavement and shoulder girdle muscles are not strong enough crust, or just drop sharply bearing arms easily injure the delicate tissue of the wrist joint. in the field of wrist pain often occurs after prolonged use of the computer, intensifying during the practice of yoga.
To strengthen the wrist, thus protecting them from sprains, yogaterapevty recommend regular execution Mani- bandha – shakti -vikasaka studies sukshma vyayama. This is a simple complex designed Dhirendoy Brahmachari. Exercise will not take more than two minutes.
Vigorously brush bends up and down, with the aim fingers touch the wrist. Make 50 repetitions, then repeat the same exercise fingers clenched fist. Perform two exercises again, spreading his hands apart.
the right attitude
Faced with an injury, it is important to remember that the mantra of all yogaterapevticheskih techniques – “functionality is more important than form.” Do not get attached to certain postures (even if it is your favorite asana), try to find those positions that involve the proper muscles, but do not load the injured area. On the physical level Marshall practice so continue to work with the body, including in the work, and stretching all the major muscle groups. Mentally focus on the fact that the change in practice is not deprivation and sacrifice, and the opportunity to deepen their sadhana, it is better to feel your body and make a contribution to the future-without-injury.
Why an injury has occurred
Yogaterapevty and experienced practitioners are five common mistakes that often lead to pain and injury to the wrist joint:
Vinyasa practice with insufficient alignment of the wrists.
Excessive extension of the arms at the elbows, in positions with the support arms, which results in an excessive load on the wrist.
Long-term fixation of the dog muzzle down , insufficient disclosure of shoulder and hamstring stiffness.
Practice straps / Chaturanga / icing with insufficient force the abdominal muscles and back.
The trauma caused by sudden load on the wrist, such as a fall or an unsuccessful attempt to make a balance on hand.
Active and safe practice
If you are accustomed to the flow-intensive practice, the wrist injury – no reason to change my good habits. Modification in dynamic vinyasa sets of standing and seated postures, replacement of balances on hand standing poses complex protective elastic bandage and regular massage of the damaged area with an anti-inflammatory gel will help to continue to get the most out of practice and will help to quickly recover the injured area.
Enthusiastic practitioners of Ashtanga Vinyasa Yoga, you can replace the traditional vinyasa between poses sitting, a dynamic transition, with an emphasis on strengthening the bark and back.
* You may want to add halasanu after navasany to make it easier to push back into the sit-utkatasanu.
Modifications popular asana
Instead of the half-bridge, half-bridge, try a “robot hand”
The pose of the bridge reveals thoracic spine and improves flexibility of the spine. Half-bridge ( Setu Bandhasana ) is commonly used as a preparation for full bridge position ( Chakrasana ), but experienced practitioners can gain many benefits by performing this exercise. Seth Bandhasana gently prepares your body for more intense deflections. Instead of making the lock out of the hands under the back, with wrist injury, you can bend your elbows.
Execution : Lie on a mat with your knees bent. Evenly distribute the weight of the feet and push up the pelvis, rib cage nakatyvaya chin. Tuck the shoulders, revealing the sternum. Do not dilute your knees to the side. Bend your arms at the elbows. Hold the posture 3-5 breaths.
Instead Dogs – “Dolphin”
Dolphin Pose – One of the most effective yoga poses, which, however, is often overlooked. She gently opens the shoulders.
Execution : Get on all fours. Place your forearms on the mat, at a distance of shoulders. Take care that slithered elbows, palms flat against the floor. Lift the hips, like a dog in the muzzle down. Hold for 3-5 breaths. Repeat 3 times.
Instead, high bar – strap on the forearms.
Planck – one of the most popular exercises in classes of Vinyasa Flow. Plank on the forearms removes the load from the wrist is slightly sophisticated version of the classic version. This is a great opportunity to adapted for wrist protection practices are not only safe, but also intensive.
Execution: Sit in a child’s pose, arms outstretched. Align your elbows and forearms at shoulder width. Climb, keeping a perfectly straight line of the body from the feet to the crown. Draw the lower ribs inside, not letting the lower back sag. Hold for 3-5 breaths. Repeat 3 times.
Instead, the side straps – strap with support on the forearm.
Side plank on forearms strengthens the oblique muscles, which play a key role in many asanas. Some beginning practitioners do not like the side plank, as in low power oblique muscles, hold the position of the smooth body is very hard. But with regular performance, you start to get pleasure from this exercise, enjoying the feeling of lightness and stability of the body. Going into the pose, observe the breath. Let it be deep and smooth.
Execution : enter the position from the previous exercise. Lift your right leg and place it on the left, expanding the body to the side. Open the chest, stretching his arm up. Does not bend at the waist, tightening your abdominal muscles inward. Hold the posture 3-5 breaths, repeat 2 times. Then do the exercise on the other side.
Success in practice.