Yoga for joint health
Of course, there are lots of “little” tricks that knowledgeable teacher gladly explain to the individual classes (and most responsible are doing it in the class), which will allow to practice yoga most safe for the joints – and not degrade, but rather, dramatically improve their condition – until the return of the joints “eternal youth.” But all these small props will be useless in dealing with “mad elephant” – a man who decided to “beat themselves” yoga. Such a person in the shortest possible time ruined their health in the classroom with any yoga teacher practicing any style. And first of all, begin to “crumble” is the joints (especially the knees), and even, perhaps, the loin. As they say, do yoga clever godlike, and the fool – will drive a short way to the grave. This is the law of life. So, as suggested by the famous treatise “Yoga Vasistha,” “do not be a fool, and be wise” – is the best advice on yoga, which only can be given.
So, down to business. The first thing you need to learn to work with the joints in yoga (and yogaterapii joint problems, spine yogaterapii in groups with a disturbing spine even more so!): No violence! On the topic of injury in yoga should probably send the attentive reader to the excellent book “Yoga: The Art of Communication” great master of yoga post-Union, Victor Boyko . The school Boyko principle of “do no harm” his yoga erected at the forefront, and in some places, perhaps, and brought to the point of absurdity. Nevertheless, practicing conscious and avoiding intense sensations during class, become negligible probability to injure his body. This is very valuable for anyone who has problems with joints (or, worse, the pain!). Therefore, I wholeheartedly recommend this practitioner to visit the school of “classical yoga” Boyko. However, you can carefully to practice and not “Boyko”, just guided by the principles outlined in the classical treatises: nonviolence, moderation, awareness, striving toward higher – ie, long-term – the result. This, my friends, just “Yoga- Sutra ” of Patanjali , which “has not been canceled.”
Another argument in favor of the joint health in yoga – it’s not technology, and moderation – the fact that even experienced, but what to say – outstanding! – yoga teachers are able to harm himself, even knowing it would seem, all the tricks, Hinchey and “podvyvertom”. The same popular in the US yogi BKS Iyengar – one of the most thoroughly traumatized yoga teachers that have lived on Earth. And this despite the fact that his style attention to detail and “detuning” asanas simply manic, and a hall for yoga due to the abundance propsov becomes look more like a torture chamber. Iyengar miraculously still alive (as, for example, and Jackie Chan), in spite of all the tricks of his style of yoga, and a healthy person to call it difficult. How traumatic style of practice of Iyengar flowed into what he teaches (and is taught his teachers?)? An open question, because again, it’s not technology, but the people who make them. Although in the video you can see that he BKS practices dramatically, with rapid inputs outputs with a voltage. As far as the practice is yoga – it is difficult to judge. But just to say: if the practice soberly, “according to Boyko”, then the Sivananda Yoga ” can be turned into a platform for the whole body injury “a la BKS Iyengar. “
In fairness, I must say that injuries are often teachers and practicing any kind of yoga. The trouble is that to build muscle additional equipment (such as a “vinyasa”) that are not in the classical yoga – practitioner endangers the health of the joints and spine. If this is added to the invincible feeling of ego and desire to win at all costs – the sum will be incapacitated spine and joints, in a few years, if not months.
Why, after all, practice is safe for joints? Maybe less “tense” joints? No joint immobilization leads to its degeneration (this will confirm any doctor). We were lucky: the joint – like a sponge, with moderate exposure to the soft tissue of the joint begin to pass and “absorb” grease and auxiliaries body healthy the whole system. With proper care, you can “develop” joint fact from any initial state, even the very poor. It even affected only the “physics”, and not to resort to a more subtle, power, influence. However, the limiting joint work wears it, leading to desiccation is not less than the low mobility (which may even lead to loss of mobility and ossification). So, again, the truth is somewhere in the middle – the practice of yoga to be beneficial to the joints should be feasible, proper, regular (daily), accurate (moderate). Yoga-therapy of the spine and the joints can be used at any age, but the approach should be individualized.
Western man generally has granted non-disclosure of the pelvis and weak knees – then affect habits in sitting (on a chair, rather than squatting), inefficient (and often simply unhealthy) food as well (funny but true!) Style stool. The Indians, who almost half a lifetime spend squatting, less than complain on his knees and lower back – unless absolutely in old age, so they do yoga and easier. Our health affects a small amount of oil in the diet, plenty of meat (which gives rigidity and muscle hypertonicity), chemical additives. On the other hand, a natural fat milk, butter, plenty of greens and vegetables in the diet of Indians – and yogis vegetarian – extremely helpful for the joints. Those who suffer from joint problems and can not yet go to a vegetarian diet, I recommend to replace meat (as well as poultry and seafood in the diet) fatty fish – it “lubricates” the joints and a little less hostile effect on the body and mind.
Another “non-obvious” way of working with the joints is purgation – Shankha-Prakshala ( “Gesture shell”). This yogic cleaning is included in the detailed list of Shatkarmas , which, Patanjali, it is recommended to do before starting any yoga practice. Cleansing the entire body of toxins, toxins, stagnation, strengthen the immune system and metabolic processes starting with a bang, Shankha-Prakshalana radically improves the condition of the joints, literally “free” joints and lower back. Experienced yoga (even where the body is already clean) make this practice regularly. Users who experience joint problems during fasting, must first make Shankha-prakshalanu, and only then to starve.
Do not forget about safety in asanas. Do not bend your knees if you feel uncomfortable in such asanas as Adho Mukha Shvanasana (Dog muzzle down), Pada Hastasana (the slope of the body down from a standing position), Jana Sirshasana (head to knee pose) Trikonasana (triangle pose)! No need to “facilitate” the position of the knee – it is necessary to rebuild the entire position so that there is no discomfort! It is no use to enter the asana deeper than allowed by today’s body, bending the knees and making a “leniency”, dangerous in terms of weight redistribution and stress on the joints! This practice, of course, lead to injury.
Beginning yoga in old age, give yourself 3-6 months, before moving on to complex asanas, the more – inverted. Pay special attention to the condition of the knee, and the feeling in them! Also on the lower back and spine as a whole. If the teacher insists that you “pull” to the main group and practiced in the “sweat of the brow” – change the teacher and possibly yoga style. Best of all, in case of doubt in the perfect condition of the joints and spine, begin (the first year) to carry out, either individually or in a group yoga therapy of the spine and joints. In old age, yoga is not just beneficial for the joints – it is vital! Competent practice of yoga will allow never know what is arthritis and sciatica, osteoporosis, and low back pain, herniated spine, stoop and related problems of internal organs (including the heart, lungs, digestive system).
Practice yoga for young and old should begin with the development of warm-up exercises. The school Sivananda Yoga are combined into several series, which are called “Pavan-muktasana” (1-2-3). This simple dynamic exercises, which even alone can solve most of the problems – and effectively prepare the body for the safe development of the asanas of hatha yoga. Ideal to start yoga with the development of basic Pavan-muktasan, and in parallel to make feasible Shatkarmas (at least Shankha-prakshalanu).
On yoga classes, do not neglect the warm-up: it must either be Pavan-muktasany or workout of aerobics, fitness – a few laps Surya Namaskar . Do not think that it is “for Dummies” or even “a waste of time.” For example, two-time world champion in sports yoga workout Sergey KULYGIN considers an important part of their own practice, and is actively promoting its importance (another thing is that half an hour of “warm-up” in C. Kulygina able to round up seven pots with other “seasoned yoga”). Thus, engaging in the class or on your own, do not start immediately with the asanas (the more complex, with or standing) – Take 5-15 minutes to warm up in one form or another. If your favorite yoga teacher does not warm up. Come on 15 minutes earlier, and while the rest of the students check sms and yawn at the ceiling, do it.
Padmasana – lotus posture – as Hanumanasana (longitudinal cords) is dangerous for the joints, if you start practicing with the “unsolved” the pelvis. This means that if you are not able to sit down with lotus hands-free, it is better not to sit down (this is, incidentally, was recently talking on their studies A. Sidersky). If you can not put a knee on the floor (hands-free !!) in Janu-sirshasane – the same thing. In Vrikshasane not do Ardha-Padmasana if half lotus gives even mild discomfort in the knee. Half lotus lotus is not much safer; If the pelvis is clamped, knee problem – do not! Everything has its time.
If we talk about the practice of asanas, the most valuable for the study of joints (subject to careful, unhurried and careful execution !!) the following postures: Pavanmuktasana (all three series), bending forward standing and sitting (Paschimottanasana Gianni Sirshasana) Virasana and Supta Virasana , Vajrasana (with great care – traumatic posture!) Baddha-Konasana (aka Titali- Gomukhasana (neat), Vrikshasana (tree pose) and its variation with a slope Virabhadrasana (all parts), Raja – Utkatasana (squatting posture) Trikonasana (We build carefully, carefully not tolerate the discomfort) and its variation – twisted triangle and Utthita Parshvakonasana , titanium-asana with your knees on the floor, Bhunamanasana (aka Upavishta Konasana ), Ardha Matsendrasana the Taking – proceed very alert at the slightest discomfort – are released position, or to postpone its practice.
Remember that non-compliance with safety at work in the yoga asanas can lead to serious injuries like meniscus injury, damage or even rupture of the knee ligaments, violation of the patellar glide and others. Do not let an injury of the joints! Do not let anyone, including the teacher, put pressure on you (literally and figuratively) in the lesson of yoga! Joints quickly “break”, but for a long time recovering! Unspoken rule, which can be life-saving in yoga: if the knee feels uncomfortable – posture adopted wrong or premature (unbearable).
If you practice yoga asanas carefully and thoroughly on a regular basis – the condition of your joints will improve from year to year, and the recovery and improvement of physiological joint mobility will go hand in hand with the overall rejuvenation of the body – this is one of the secrets of yoga!
See also: Arthritis? Do yoga!