Skeletal Alignment – What Can Yoga Asanas Do?

Special thanks to: aurawellnesscenter.com.

By Sanjeev Patel, CYT 500

Let’s be honest; few of us have students who enter our Yoga school and say, “I really need to practice asana because I want to improve my skeletal alignment, and my posture is poor.” People with lousy posture are usually unaware of it until somebody tells them about it.

Awakening

Worse yet, even if their coworkers imitate their bad posture, they might never take action. For anyone of any age, Yoga asanas can correct poor posture; but a lifetime of bad posture is much harder to correct. For this reason, people of all ages need to practice some form of Yoga posturing exercise.

The Typical View of Asana Practice

“It’s for women or young people who are already-fit and flexible.”Firstly, there’s a Yoga style for everybody these days, even if you can’t get out of the chair. As a Yoga practitioner, you have heard all the excuses. Secondly, some tough guys think they don’t need to practice asana because they lift weights, drink protein shakes, eat lots of meat, and create stiff muscles. That’s not all weightlifters, but it’s the usual response. I don’t want to get in the way of a big guy who is hell-bent on blocking his arteries, but I wish some people would read.  Yes, I know: A bad diet doesn’t have a warning label yet!

Lifestyle and Skeletal Alignment

Back to reality: It’s nice to have women in a Yoga class, but a lot of guys aren’t getting it, and many of them have the worst posture. Some of us have necks like buzzards. So, when it’s time to eat, they have to slightly lift their face off the table and slide the plate in between. It’s a perfect fit, and my dog has better posture during meals. No worries about skeletal alignment yet?

Joint Health

Practicing yoga asana regularly helps people gain a level of fitness unlike before and achieve mental serenity. Many people, who practice yoga, don’t even realize the positive benefits that happen underneath their muscles in the skeletal frame. Yoga is known for having a more positive impact on joint function, as specific poses to strengthen the muscles by releasing fluids throughout the body. Here are some ways for anyone to practice yoga to improve their joint health and their overall skeletal alignment.

Yoga to Strengthen Joint-Supporting Muscles

The isometric contractions that occur during asana practice train the smaller muscles surrounding the joints to withstand more pressure, making them work harder to stabilize the body properly. For example, poses that force people to balance on one leg, and change elevation, train the supporting muscles to work in ways for strict balance, stability, and improved skeletal alignment. The daily practice of yoga poses helps people improve their function and their overall activities throughout life.

Improving the Flow of Synovial Fluid

Synovial fluid is a slippery liquid that occurs in the joint systems and allows bones to move in a smooth and painless way. Synovial fluid is in joints, such as the hips, elbows, and knees, where there is a lot of movement of the bones. There are a few joints in the body that do not have synovial fluid, such as sacroiliac joints on the pelvis and the discs on the back.  The synovial fluid is also crucial for delivering oxygen and nutrients to the hyaline cartilage, which doesn’t have any source of blood supply. The poses in yoga allow the synovial fluid to reach different parts of the body, thus making the joints move more smoothly, and skeletal alignment can be achieved with less struggle.

Weight Control

Oops! Did I write that? Look, I know there are so many scams out there for weight loss, but a yogic lifestyle will cause a practitioner to watch his or her weight. If people just ate their veggies first, they would lower their health risks and make life easier for the old skeleton. Let’s face it; extra weight is not suitable for your ankles, knees, or hips. It’s not good for the circulation of blood in our legs. Every pound of weight somebody puts on their body, puts an additional burden on their joints.

Positive Chain Effect

Forms of exercise, such as jumping or running, are suitable, but the impact may add up over time, especially if I carry extra body weight. The joints in the skeleton are made to support the entire human body. So, when individuals carry the extra loads via weight gain, then they’re gradually causing more joint severe problems throughout their lives. Yoga, walking, and a healthy diet can help individuals manage weight, decreasing unnecessary pressure on their joints and improving their movements. I’m not saying, yoga is a weight loss remedy, but the lifestyle might keep some extra weight at bay.

Yoga Poses to the Rescue

With that said, no other form of exercise can concentrate the muscles surrounding the joints like yoga poses while promoting a healthy blood flow throughout the body. As an added benefit, skeletal alignment is improved when we lose extra body weight. To be truthful, looking at myself sideways tells me that I should skip the mocha latte and the chocolate-filled Danish. It’s either that or an hour-long cardio routine. The extra benefit is skeletal alignment, but most people never consider it.

© Copyright – Aura Wellness Center – Publications Division

Do you want to become a mindfulness meditation teacher?

Please visit the following link to see our selection of Yoga instructor courses and continuing education courses.

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Click here to see our online Yoga Nidra teacher training course.

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Teaching Yoga: Do Not Lock Your Joints

Many thanks to: aurawellnesscenter.com.

By Jenny Park

Let’s cut to the chase. Do not lock your joints! Some teachers are telling their students to lock the knees or elbows in certain asanas especially balancing asanas. These yoga teachers have no understanding of biomechanics or anatomy. Talk to any doctor or physical therapist and you will learn there are no rewards for locking joints (hyperextending), but there are definite risks. Furthermore, it doesn’t matter, which Guru or master says to lock the knees. It would be wise to leave class, because you only have one set of knees.

Why You Should Not Lock Joints

Why do drill sergeants, personal trainers, and yoga instructors say: Do not lock your joints!” More than any other joints, the knees seem to take the most abuse from locking. Afterall, we don’t always walk on our hands. Therefore, it has been said a million times over and over again to avoid locking your knees. However, when you start to get into the habit of locking joints it causes long-term health problems.

Chain of Events

When you lock the knees while practicing yoga poses, you are hyperextending your joints. Ultimately, this will set you up for future injuries. When you are locking your knees during poses you are putting strain on your ligaments. By putting extra strain on your ligaments they will begin to wear down a lot faster. You are also putting strain on your cartilage and connective tissues as well.

Communication Skills

Sometimes, during different types of yoga classes, the yoga instructor will tell the students to lock their knee. This is a misunderstanding of information regarding anatomy. Nevertheless, a yoga instructor who does not understand anatomy or how to communicate is one to be avoided. Supposedly, they claim to actually mean to “draw the knee up” to tighten muscles of the leg. If you draw up without locking, this gives the muscles around the knee great support. However, your knees should always remain slightly bent to avoid any issues. In the long run, it can take some practice to get this technique right.

Domino Effect

Do not lock your joints, because once a joint is damaged it starts to cause damage throughout the body. After an injury, your body wants to avoid pain. You will not want your injured joint to move into pain. Consequently, this is why people and animals limp when injuring a joint. This results in a locked joint or a joint that is out of balance. The results are much like a domino effect. Once one joint goes wrong, they all start to follow. The body works simultaneously and should be taken care of as a whole. To avoid locking your joints is very important to practice, when you are participating in classes. Sometimes, a joint injury can lead to issues such as osteoarthritis.

Safe and Healthy Movement

It is very important to keep yourself moving. In fact, movement is keep your joints active and strong. On the positive side, yoga is designed to make sure that you avoid any physical problems. As a matter of fact, yoga was created to help the body and mind. Practicing in the correct manner should not lead to any joint issues.

Myths vs. Long-Term Results

Unfortunately, joint locking is a training method used by trainers in martial arts. The idea is that joint locking will make you punch or kick harder. However, this theory is not proven and there is much debate about short-term results. In fact, we clearly know that joint locking can lead to long-term damage to the joints. If this happens, it can be very difficult to recover. Sometimes, joint damage haunts us for life. So, if you are considering joint locking as a training method in yoga, please be aware of the serious risks involved.

Awareness

Teachers should always let it be known to avoid locking your knees or elbows. Equally important: Stay in touch with your body. When you are practicing yoga, you want to be aware. You must be sure to be conscious of what you are doing. Unfortunately, some students are not focused during practice. As a result, something that may not seem like a problem today comes to life in the future. It is important to realize, that joint injury problems can slowly come back. Specifically, joint problems today often become discomforting health issues in the future. For your own health: Do not lock your joints!

© Copyright – Aura Wellness Center – Publications Division

Do you want to become a mindfulness meditation teacher?

See our selection of Yoga instructor courses and continuing education courses, please visit the following link.

https://aurawellnesscenter.com/store/

Click here to see our online Yoga Nidra teacher training course.

Are you an experienced teacher looking for YACEP credits or continuing education?

Subscribe to Our Newsletter for Special Discounts and New Products

Are you considering how to become a yoga instructor? See our selection of affordable meditation and yoga teacher certification courses.

Related Resources:

YOGA Anatomy Second Edition

by Leslie Kaminoff and Amy Matthews

The YOGA MIND:

52 Essential Principles of Yoga Philosophy to Deepen your Practice

by Rina Jakubowicz.

RESTORATIVE YOGA FOR LIFE:

A Relaxing Way to De-stress, Re-energize, and Find Balance

by: Gail Boorstein Grossman.

YOGA: THE PATH TO HOLISTIC HEALTH

by B.K.S. Iyengar

TEACHING YOGA: Essential Foundations and Techniques

By Mark Stephens

Do you want to become a yoga instructor? See our selection of affordable meditation and yoga teacher certification courses.

Teaching Yoga: Do Not Lock Your Joints

Special thanks to: www.aurawellnesscenter.com.

By Jenny Park

Let’s cut to the chase. Do not lock your joints! Some teachers are telling their students to lock the knees or elbows in certain asanas especially balancing asanas. These yoga teachers have no understanding of biomechanics or anatomy. Talk to any doctor or physical therapist and you will learn there are no rewards for locking joints (hyperextending), but there are definite risks. Furthermore, it doesn’t matter, which Guru or master says to lock the knees. It would be wise to leave class, because you only have one set of knees.

Why You Should Not Lock Joints

Why do drill sergeants, personal trainers, and yoga instructors say: Do not lock your joints!” More than any other joints, the knees seem to take the most abuse from locking. Afterall, we don’t always walk on our hands. Therefore, it has been said a million times over and over again to avoid locking your knees. However, when you start to get into the habit of locking joints it causes long-term health problems.

Chain of Events

When you lock the knees while practicing yoga poses, you are hyperextending your joints. Ultimately, this will set you up for future injuries. When you are locking your knees during poses you are putting strain on your ligaments. By putting extra strain on your ligaments they will begin to wear down a lot faster. You are also putting strain on your cartilage and connective tissues as well.

Communication Skills

Sometimes, during different types of yoga classes, the yoga instructor will tell the students to lock their knee. This is a misunderstanding of information regarding anatomy. Nevertheless, a yoga instructor who does not understand anatomy or how to communicate is one to be avoided. Supposedly, they claim to actually mean to “draw the knee up” to tighten muscles of the leg. If you draw up without locking, this gives the muscles around the knee great support. However, your knees should always remain slightly bent to avoid any issues. In the long run, it can take some practice to get this technique right.

Domino Effect

Do not lock your joints, because once a joint is damaged it starts to cause damage throughout the body. After an injury, your body wants to avoid pain. You will not want your injured joint to move into pain. Consequently, this is why people and animals limp when injuring a joint. This results in a locked joint or a joint that is out of balance. The results are much like a domino effect. Once one joint goes wrong, they all start to follow. The body works simultaneously and should be taken care of as a whole. To avoid locking your joints is very important to practice, when you are participating in classes. Sometimes, a joint injury can lead to issues such as osteoarthritis.

Safe and Healthy Movement

It is very important to keep yourself moving. In fact, movement is keep your joints active and strong. On the positive side, yoga is designed to make sure that you avoid any physical problems. As a matter of fact, yoga was created to help the body and mind. Practicing in the correct manner should not lead to any joint issues.

Awareness

Teachers should always let it be known to avoid locking your knees or elbows. Equally important: Stay in touch with your body. When you are practicing yoga, you want to be aware. You must be sure to be conscious of what you are doing. Unfortunately, some students are not focused during practice. As a result, something that may not seem like a problem today comes to life in the future. It is important to realize, that joint injury problems can slowly come back. Specifically, joint problems today often become discomforting health issues in the future. For your own health: Do not lock your joints!

© Copyright – Aura Wellness Center – Publications Division

Do you want to become a mindfulness meditation teacher?

See our selection of Yoga instructor courses and continuing education courses, please visit the following link.

https://aurawellnesscenter.com/store/

Click here to see our online Yoga Nidra teacher training course.

Are you an experienced teacher looking for YACEP credits or continuing education?

Subscribe to Our Newsletter for Special Discounts and New Products

Are you considering how to become a yoga instructor? See our selection of affordable meditation and yoga teacher certification courses.

Related Resources:

YOGA Anatomy Second Edition

by Leslie Kaminoff and Amy Matthews

The YOGA MIND:

52 Essential Principles of Yoga Philosophy to Deepen your Practice

by Rina Jakubowicz.

RESTORATIVE YOGA FOR LIFE:

A Relaxing Way to De-stress, Re-energize, and Find Balance

by: Gail Boorstein Grossman.

YOGA: THE PATH TO HOLISTIC HEALTH

by B.K.S. Iyengar

TEACHING YOGA: Essential Foundations and Techniques

By Mark Stephens

Do you want to become a yoga instructor? See our selection of affordable meditation and yoga teacher certification courses.

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Yoga Teacher Training: Joint Health

Special thanks to: www.yoga-teacher-training.org.

By Faye Martins

Yoga can be a wonderful form of therapy for joint health and a number of skeletal ailments. This is the reason why yoga teacher training courses spend so much time on skeletal anatomy, precautions, and alignment. The bodies’ joints provide cushion where two bones intersect. Some of the major joints in the body are the knees, ankles, shoulders, spine, wrists and elbows. Over time, because of disuse or as a result of specific ailments, like arthritis, the joints can become inflamed and painful. Yoga can help reduce or eliminate the discomfort of joint pain.

The joints are made up of cartilage and fluid, which help the joints glide smoothly. The fluid also supplies the cartilage with oxygen and nutrients. The more we move our joints, the healthier they become and the easier they move. Yoga postures help encourage this fresh blood flow and new oxygen supply throughout the entire body.

Maintaining Joint Health

When joints become inflamed, they are often red, swollen and painful. In a response to heal itself, the body begins to produce too much fluid surrounding the joint. Students with injured joints must be careful not to further exacerbate the problem by working the joint too hard. Yoga instructors should remind students to stop if there is pain associated with the inflamed joint. Instead, students should focus on working the rest of the body in order to provide adequate nourishment to those joints that need it most.

Sometimes joints are sore simply because they aren’t used enough. Someone with stiff joints might just need to move them a little more to increase range of motion and fluidity in movement. Yoga will also help strengthen the muscles associated with each joint, improving flexibility and movement. There are a few postures that will target specific joints within the body, helping them perform better over time.

Leg Raise

The leg raise tones the spine and improves the knee joint. Students can use a strap or keep a slight bend in the knee to achieve the posture.

Lying Leg Hug – Dwipada Supta Pawanmuktasana 

This pose relieves tension from the spine and acidity from the entire body. It will help all of the bodies’ joints by renewing the flow of energy.

Lying Abdominal Twist – Supta Udarakarshanasana

An abdominal twist relieves the joints in the back while also helping to renew blood and oxygen flow to the rest of the body.

Half Locust – Ardha Shalabhasana

This posture strengthens the spine and pelvis while relieving any tension in the joints of the knee or spine.

Downward Dog – Adho Mukha Svanasana

Downward dog strengthens the legs and the abdomen, which takes pressure off the hips and knees. It also helps renew blood flow throughout the body, as it is an inverted pose.

© Copyright 2015 – Aura Wellness Center – Publications Division

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https://www.aurawellnesscenter.com/store/

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Teaching Yoga: Do Not Lock Your Joints

Special thanks to: www.aurawellnesscenter.com.

By Jenny Park

Let’s cut to the chase. Do not lock your joints! Some teachers are telling their students to lock the knees in certain asanas especially balancing asanas. These yoga teachers have no understanding of biomechanics or anatomy. Talk to any doctor or physical therapist and you will learn there are no rewards for locking joints (hyperextending), but there are definite risks. It doesn’t matter, which Guru or master says to lock the knees, roll up your mat and leave the class because you only have one set of knees.

Why Yoga Students Should Not Lock Joints

 

It has been told a million times over and over again to avoid locking your knees. When you start to get into the habit of locking joints while practicing yoga asana, you are overextending your joints, which will set yourself up for future injuries. When your locking your knees during poses you are putting strain on your ligaments. By putting extra strain on your ligaments they will begin to wear down a lot faster. You are also putting strain on your cartilage and connective tissues as well.

Sometimes during different types of yoga classes, the yoga instructor will tell the students to lock their knee. This is a misunderstanding of information regarding anatomy. A yoga instructor who does not understand anatomy or how to communicate is one to be avoided. Supposedly, they claim to actually mean to “draw the knee up” to tighten muscles of the leg. If you draw up without locking, this gives the muscles around the knee great support. However, your knees should always remain slightly bent to avoid any issues in the long run it can take some practice to get this right.

 

Do not lock your joints, because once a joint is damaged it starts to cause damage throughout the body. After an injury, your body wants to avoid pain and automatically will not want an injured joint to move into pain. This is why people and animals limp when injuring a joint. This results in a locked joint or a joint that is out of balance. The results are much like a domino effect. Once one joint goes wrong, they all start to follow. The body works simultaneously and should be taken care of as a whole. To avoid locking your joints is very important to practice, if you are participating in yoga training sessions. Sometimes even over time a joint injury can lead to issues such as osteoarthritis.

It is very important to keep yourself moving. Keeps your joints active and strong to make sure that you avoid any potential risks or problems. Yoga was designed to help the body and mind. Practicing in the correct manner should not lead to any negative health or joint issues. If you are practicing all the asanas correctly your body should not have any issues. It should always be known to avoid locking your knees. Stay in touch with your body. If you are practicing the art of yoga, make sure you are extremely conscious of what you are doing with your body. Something that may not seem like a big deal now can lead to many serious and discomforting health and joint issues in the future. For your own health: Do not lock your joints!

© Copyright – Aura Wellness Center – Publications Division

Do you want to become a yoga instructor? See our selection of affordable meditation and 200 hour yoga teacher certification courses.