MindYoga4U

Main Menu

  • HOME
  • YOGA TIPS
  • MINDFULNESS
  • MEDITATION
  • SITEMAP

logo

  • HOME
  • YOGA TIPS
  • MINDFULNESS
  • MEDITATION
  • SITEMAP

Login

Welcome! Login in to your account
Lost your password?

Lost Password

Back to login
  • The Amazing Kundalini Reiki in 2020

  • 5 Amazing Hidden Facts Behind the Science in Yoga Even Yoga Teachers Don’t Know

  • Tricks to be happy. The 10 ideas that you can not miss

  • 5 Amazing Steps How To Improve Your Mindset Effectively

  • Proven Effective Meditation for Anxiety

Yoga Tips
Home›Yoga Tips›Active practice with a wrist injury: the idea of modifying postures and vinyas

Active practice with a wrist injury: the idea of modifying postures and vinyas

By admin
March 23, 2018
497
0
Share:


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.

Active practice with a wrist injury: the idea of modifying postures and vinyas 23

Loading...
Active practice with a wrist injury: the idea of modifying postures and vinyas 24


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.

READ  What are some positive ways that meditation has changed your life?


Why an injury has occurred


Yogaterapevty and experienced practitioners are five common mistakes that often lead to pain and injury to the wrist joint:


  1. Vinyasa practice with insufficient alignment of the wrists.

  2. Excessive extension of the arms at the elbows, in positions with the support arms, which results in an excessive load on the wrist.

  3. Long-term fixation
    of the dog muzzle down , insufficient disclosure of shoulder and hamstring stiffness.

  4. Practice straps / Chaturanga / icing with insufficient force the abdominal muscles and back.

  5. 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.

Active practice with a wrist injury: the idea of modifying postures and vinyas 25


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.

READ  Which Aasan gives glowing skin?

Active practice with a wrist injury: the idea of modifying postures and vinyas 26

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.

Active practice with a wrist injury: the idea of modifying postures and vinyas 27

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.

Active practice with a wrist injury: the idea of modifying postures and vinyas 28

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.

READ  What are some tips and tricks to make Yoga practice more effective?

Active practice with a wrist injury: the idea of modifying postures and vinyas 29

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.

 


Be healthy!


Success in practice.

 

 



Related

Previous Article

Market research services yoga studios in St. ...

Next Article

Customer survey of yoga centers in St. ...

0
Shares
  • 0
  • +
  • 0
  • 0
  • 0
  • 0

Related articles More from author

  • Yoga Tips

    Asanas of Yoga – Therapeutic focus – Flat feet – Vrikshasana

    March 23, 2018
    By admin
  • What are the benefits of practicing Ashtanga yoga? 30
    Yoga Tips

    What are the benefits of practicing Ashtanga yoga?

    June 7, 2018
    By admin
  • MeditationYoga Tips

    How to meditate: Different types of meditation

    January 12, 2018
    By admin
  • Inner PeaceYoga Tips

    “Love the Neighbor As Yourself” What is it Really? |

    January 13, 2018
    By admin
  • When should we do yoga, before or after a bath? 31
    Yoga Tips

    When should we do yoga, before or after a bath?

    January 29, 2018
    By admin
  • Yoga Tips

    Asanas of Yoga – Therapeutic focus – Obesity – Urdhva Prasarita Padasana

    March 23, 2018
    By admin

Leave a Reply Cancel reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  • MeditationYoga Tips

    How to meditate? A way of no return

  • MeditationYoga Tips

    Disconnect the autopilot

  • Yoga Tips

    Catering soothing Vata doshu

Like Us On Facebook

Like Us On Facebook

Marie Elodhi

Elodhi is a great yoga practiser and love to train others. And now she want to reach out others through online and that is the reason of this blog. Hope everyone will be benefited by Elodhi’s knowledge.

Timeline

  • January 16, 2020

    The Amazing Kundalini Reiki in 2020

  • November 21, 2019

    5 Amazing Hidden Facts Behind the Science in Yoga Even Yoga Teachers Don’t Know

  • September 12, 2019

    The 18 rules of life of the Dalai Lama to be happy | Corner of Tibet

  • September 10, 2019

    Tricks to be happy. The 10 ideas that you can not miss

  • September 5, 2019

    10 Basic Principles of Zen Philosophy | Corner of Tibet

  • April 29, 2019

    Yoga Poses to Relieve Menstrual Cramps Naturally Without Painkillers

  • April 28, 2019

    5 Amazing Steps How To Improve Your Mindset Effectively

  • April 19, 2019

    Proven Effective Meditation for Anxiety

  • April 18, 2019

    3 Common Mistakes by Yoga Newcomers

  • March 9, 2019

    Where Did Yoga Originate?

logo

Yoga is one of the most common classes or workshops that can be seen in a gym, and thanks to its practice it will be possible to relax the body so that muscle fatigue from exercises is minimal.

However, muscle stress can occur not only in this way, but also due to the accumulation of stress due to work stress, bad postures, etc.

About us

  • #3, 2nd Cross Street, Elango Nagar, Pondicherry - 605011, India
  • 9745826458
  • [email protected]

Quick Links

Poultry Feed Formulation

Moneyearns.com

OFW Genie

Bookmarks On

Friends Sites

  • Recent

  • Popular

  • Comments

  • The Amazing Kundalini Reiki in 2020 32

    The Amazing Kundalini Reiki in 2020

    By admin
    January 16, 2020
  • Budha Konasana

    5 Amazing Hidden Facts Behind the Science in Yoga Even Yoga Teachers Don’t Know

    By admin
    November 21, 2019
  • Dalai Lama

    The 18 rules of life of the Dalai Lama to be happy | Corner of ...

    By admin
    September 12, 2019
  • Tricks to be happy. The 10 ideas that you can not miss

    By admin
    September 10, 2019
  • The Amazing Kundalini Reiki in 2020 33

    The Amazing Kundalini Reiki in 2020

    By admin
    January 16, 2020
  • What exercises should I do to lose weight fast? 34

    What exercises should I do to lose weight fast?

    By admin
    January 22, 2019
  • Budha Konasana

    5 Amazing Hidden Facts Behind the Science in Yoga Even Yoga Teachers Don’t Know

    By admin
    November 21, 2019
  • What are the benefits of mindfulness to children? 35

    What are the benefits of mindfulness to children?

    By admin
    May 16, 2018
  • lfish64
    on
    January 11, 2021

    The Amazing Kundalini Reiki in 2020

    Thanks for sharing this ...
  • cyrsti
    on
    January 10, 2021

    Top Things You Need To Know About Transcendental Meditation Mantras

    I first found my ...
  • da-AL
    on
    December 19, 2020

    5 Amazing Hidden Facts Behind the Science in Yoga Even Yoga Teachers Don’t Know

    wonderful to know!
  • theexiledexhorter
    on
    December 15, 2020

    The Amazing Kundalini Reiki in 2020

    Reiki implies 'spiritually assisted ...
February 2021
M T W T F S S
1234567
891011121314
15161718192021
22232425262728
« Jan    
Copyright 2021 by MindYoga4U | mindyoga4u.com is a participant in the Amazon Services LLC Associates Program, and we get a commission on purchases made through our links.